How to do a Partner Medicine Ball Full Twist
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Partner Medicine Ball Full Twist
Instructions for Proper Form
Partner Medicine Ball Full Twist is a compound exercise that primarily targets the core, particularly the obliques. Performing this exercise with a partner adds a dynamic element, encouraging you to pass the medicine ball back and forth while twisting your torso. This exercise helps in enhancing rotational strength and coordination, making it effective for athletes and anyone looking to improve core stability.
- Stand in an upright position with your back facing a wall 1-2’ away with your feet shoulder-width apart
- Hold a medicine ball in front of you with your elbows flexed to your sides.
- Begin to rotate with your shoulders to the right as far as you can before also rotating the hips to touch the ball to the wall.
- Keep your torso upright as you rotate your shoulders and then your hips to the left again touching the ball to the wall.
- Return to the starting position.
Weight & 1 Rep Max Calculator
Average Partner Medicine Ball Full Twist standards by male, female, weight, age and height
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- beginner8reps7.5lbs1 Rep Max10lbs
- intermediate8reps10lbs12.5lbs
- advanced8reps10lbs12.5lbs
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Alternative Exercises to Partner Medicine Ball Full Twist
1. Medicine Ball Russian Twist
79.7 mSCORESWAPPED 8 TIMESMedicine Ball Russian Twist is a weighted variation of Russian Twist. By holding a medicine ball in both hands, you can add resistance to this usually bodyweight exercise. While the weight usually isn't much, it forces you to engage your core both to move, and to stop the medicine ball as you rotate. This is a great variation for anyone looking to make their Russian Twists a bit more challenging.
- Beginner
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2. Cable Wood Chop
76.3 mSCORESWAPPED 6 TIMESThe Cable Wood Chop is a compound, rotational exercise targeting the obliques and core, enhancing rotational strength and stability. It mimics real-life movement patterns, beneficial for functional strength and improving athletic performance. The cable system ensures constant tension, making it more challenging than free-weight alternatives.
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- Hi-Lo Pulley Cable
3. Plank
92.8 mSCORESWAPPED 6 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
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4. Cocoon Crunch
67.8 mSCORESWAPPED 4 TIMESCocoon Crunch is a combination of a Crunch and a Leg Pull-In. Like both other exercises, this is a bodyweight core exercise that offers the benefits of both. It’s very similar to a Jackknife Sit-Up, however, you only raise your shoulder blades off the ground instead of your entire torso. This is a great exercise for adding a bit more challenge to your core workout.
- Beginner
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5. Flutter Kicks
88 mSCORESWAPPED 4 TIMESFlutter Kicks are a bodyweight core exercise that have you lay on a bench with your legs extended out over one end. This exercise is very similar to Scissor Kicks with the added benefit of having more room under your legs. This can give you a bit more range of motion as your leg descends.
- Beginner
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6. Russian Twist
96.2 mSCORESWAPPED 4 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
- Beginner
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7. Dead Bug
92.4 mSCORESWAPPED 3 TIMESDead Bugs are a bodyweight core exercise that requires you to lay on your back, and alternate extending your arms and legs out away from your body. The position you’re in on the ground keeps your core engaged, while extending your arms and legs away from you forces you to further recruit your core to continue to stabilize yourself.
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8. Balance Trainer Crunch
39.4 mSCORESWAPPED 3 TIMESBalance Trainer Crunch is a more difficult variation on the standard Crunch. Similar to other crunches, this is a bodyweight exercise that targets your abdominals. By using a Balance Trainer, you add more instability to the movement, which leads to better activation of your core.
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- BOSU® Balance Trainer
9. Partner Sit Up Toss
24.6 mSCORESWAPPED 3 TIMESPartner Sit Up Toss is a variation on the standard Sit Up that involves a medicine ball. This compound exercise primarily targets your core, while adding an element of coordination by throwing and catching a medicine ball with a partner. This added resistance and coordination challenge can make this exercise more engaging and demanding than standard Sit Ups.
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10. Partner Russian Twist
19.2 mSCORESWAPPED 3 TIMESPartner Russian Twist is a variation of the standard Russian Twist that adds an element of teamwork and coordination. Like other Russian Twist variations, this is a bodyweight core exercise that targets your obliques. By performing this exercise with a partner and passing a medicine ball or similar weight back and forth, you add an additional challenge that helps improve coordination and stability in your core. This is a great exercise to make your ab workout more engaging and social.
- Beginner
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