Medicine Ball Full Twist

How to perform

1. 01For 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.
2. 02Hold the ball in front of the trunk. Open the hips and turn the shoulders at the same time as your partner.
3. 03For full rotation, you and your partner should twist in the same direction, i.e. counter-clockwise.
4. 04Pass the ball to your partner, and both of you can now twist in the opposite direction to repeat the procedure.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.