Partner Medicine Ball Full Twist being performed with proper form

How to do a Partner Medicine Ball Full Twist

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
205,093
Popularity Rank
952nd
Difficulty
Beginner
Abs Strength
40 mSCORE 163rd
Equipment Required

Workouts with Partner Medicine Ball Full Twist

    Target muscles worked

    Primary Muscles
    Abs
    Secondary Muscles
    Shoulders

    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.

    1. Stand in an upright position with your back facing a wall 1-2’ away with your feet shoulder-width apart
    2. Hold a medicine ball in front of you with your elbows flexed to your sides.
    3. 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.
    4. Keep your torso upright as you rotate your shoulders and then your hips to the left again touching the ball to the wall.
    5. Return to the starting position.

    Weight & 1 Rep Max Calculator

    Average Partner Medicine Ball Full Twist standards by male, female, weight, age and height

    Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

    • beginner
      8
      reps
      7.5
      lbs
      1 Rep Max
      10
      lbs
    • intermediate
      8
      reps
      10
      lbs
      12.5
      lbs
    • advanced
      8
      reps
      10
      lbs
      12.5
      lbs

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    Alternatives & Variations to Partner Medicine Ball Full Twist

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      88.8 mSCORESWAPPED 6 TIMES

      Cable Crunch is a variation on the more standard Crunch. Unlike Crunches, this is a weighted exercise that does not have you laying on your back. Instead of using your bodyweight for resistance, you use a cable machine. This gives you more control over your resistance, as well as more control over the direction that resistance is coming from.

    2. 2. Russian Twist

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      96.2 mSCORESWAPPED 6 TIMES

      Russian 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.

    3. 3. Loop Band Standing Ab Twist

      Photo of Loop Band Standing Ab Twist being performed
      26.7 mSCORESWAPPED 4 TIMES

      This core-centric exercise utilizes the loop band to add resistance to the twisting motion, engaging the obliques and entire abdominal region. It helps in developing rotational strength and flexibility, important for athletic performance and daily activities. The standing position also challenges the stabilizer muscles, enhancing overall core stability and posture.

    4. 4. Dead Bug

      Photo of Dead Bug being performed
      92.4 mSCORESWAPPED 4 TIMES

      Dead 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.

    5. 5. Leg Raise

      Photo of Leg Raise being performed
      96.5 mSCORESWAPPED 4 TIMES

      Leg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.

    6. 6. Ab Crunch Machine

      Photo of Ab Crunch Machine being performed
      96.1 mSCORESWAPPED 3 TIMES

      Ab Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.

      • Intermediate
      • Abs
      • Ab Crunch Machine

    7. 7. Ab Rollout

      Photo of Ab Rollout being performed
      70.3 mSCORESWAPPED 3 TIMES

      Ab Rollout is a compound exercise that primarily targets the core. Using an ab roller, this movement challenges your ability to maintain stability as you extend your body parallel to the ground. This exercise is great for developing core strength and stability, which can translate to better performance in other strength-training movements. The instability and range of motion make this a more challenging core exercise.

      • Intermediate
      • Abs
      • Ab Wheel