How to do a Partner Medicine Ball Full Twist
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 205,093
- Popularity Rank
- 952nd
- Difficulty
- Beginner
- Abs Strength
- 40 mSCORE 163rd
- Equipment Required
Workouts with 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
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.
- beginner8reps7.5lbs1 Rep Max10lbs
- intermediate8reps10lbs12.5lbs
- advanced8reps10lbs12.5lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Partner Medicine Ball Full Twist
1. Cable Crunch
88.8 mSCORESWAPPED 6 TIMESCable 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. Russian Twist
96.2 mSCORESWAPPED 6 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.
3. Loop Band Standing Ab Twist
26.7 mSCORESWAPPED 4 TIMESThis 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. Dead Bug
92.4 mSCORESWAPPED 4 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.
5. Leg Raise
96.5 mSCORESWAPPED 4 TIMESLeg 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. Ab Crunch Machine
96.1 mSCORESWAPPED 3 TIMESAb 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. Ab Rollout
70.3 mSCORESWAPPED 3 TIMESAb 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