Medicine Ball Russian Twist
- Level
- Intermediate
- Equipment
- Medicine Ball
- Movement
- Russian twist · Seated
- Tracks
- Weight & Reps
Works
Obliques Abdominals - Rectus Femoris
Lower Back Back Quadriceps
How to do it
- Sit on the floor with your knees bent and your heels down.
- Hold the medicine ball in front of your chest with your elbows slightly bent.
- Lean back to about 45 degrees with your chest up and your spine long.
- Lift your feet a few centimetres off the floor if you want more difficulty.
- Brace your abs.
- Rotate your torso to one side and touch the ball lightly to the floor beside that hip.
- Rotate back through the centre and touch the ball beside the other hip.
- Keep alternating, counting one touch on each side as one rep.
Common mistakes
- Rounding the lower back.
- Swinging only the arms while the torso stays still.
- Using momentum to bounce the ball side to side.
- Letting the knees and feet sway with each rotation.
Safety
Keep your feet on the floor and use a lighter ball if you cannot hold a neutral spine.
Stop if you feel pain in your lower back.
Start with a light ball and a smaller range before adding load.
Tips
- Turn your ribcage, not just your arms.
- Keep your chest proud and your back long.
- Follow the ball with your eyes.
- Move at a steady, controlled tempo.
Details
- Base movement
- Russian twist
- Arms
- Both
- Torso lean
- Leaning back
- Body position
- Seated
