Medicine Ball Full Twist

Also called med ball twist pass, partner rotation pass and back to back twist.

Works

Abs, plus shoulders

Equipment

Medicine ball

Level

Beginner

Type

Compound

How to do it

Setup. 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.

1. Hold the ball in front of the trunk. Open the hips and turn the shoulders at the same time as your partner.
2. For full rotation, you and your partner should twist in the same direction, i.e. counter-clockwise.
3. Pass the ball to your partner, and both of you can now twist in the opposite direction to repeat the procedure.

Cues

• Stand back to back, 2-3 feet apart.
• Turn hips and shoulders together.
• Pass and receive at the side.
• Switch direction each set.

Common mistakes

• Twisting with the arms only.
• Feet spinning on the floor.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

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