Medicine Ball Full Twist
How to do the Medicine Ball Full Twist
- 1
For this exercise you will need a medicine ball and a partner. Stand back to back with your partner, spaced 2-3 feet apart. This will be your starting position.
- 2
Hold the ball in front of the trunk. Open the hips and turn the shoulders at the same time as your partner.
- 3
For full rotation, you and your partner should twist in the same direction, i.e. counter-clockwise.
- 4
Pass the ball to your partner, and both of you can now twist in the opposite direction to repeat the procedure.
How to program the Medicine Ball Full Twist
Sets and reps
As a compound movement, the Medicine Ball Full Twist responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Medicine Ball Full Twist is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Medicine Ball Full Twist into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Medicine Ball Full Twist work?
The Medicine Ball Full Twist primarily targets the Abdominals. It also recruits the Shoulders as supporting muscles.
What equipment do I need for the Medicine Ball Full Twist?
You need Medicine Ball. Difficulty level: Beginner.
How many sets and reps of the Medicine Ball Full Twist should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
