Medicine Ball Russian Twist

oec:medicine-ball-russian-twist

A seated core exercise where the torso rotates side to side holding a medicine ball to target the obliques and abdominals.

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Also called: Medicine ball twist, Med ball Russian twist, Weighted Russian twist, Seated medicine ball trunk twist

How to do it

Sit on an exercise mat with knees bent and feet flat on the floor or lightly elevated for an added challenge.
Hold a medicine ball with both hands close to your chest or slightly extended in front of your torso.
Lean back slightly until your torso is at roughly a 45-degree angle with the floor, keeping your spine neutral and core braced.

Rotate your torso smoothly to one side, bringing the medicine ball toward the floor beside your hip.
Pause briefly under control without letting the ball slam into the ground.
Rotate your torso back through the center and across to the opposite side to complete one rep.

Breathe continuously, exhaling as you rotate to the side and inhaling as you cross through the center.

Moving only the arms from side to side without rotating the ribcage and torso.: Focus on driving the movement by rotating your chest and shoulders, allowing your hands to simply follow the torso.
Excessively rounding the lumbar spine.: Maintain a flat back and proud chest, hinging from the hips to sit at the 45-degree incline.
Excessive leg swaying or hip shifting.: Anchor your feet to the floor or squeeze your knees together to keep the lower body stable throughout the movement.

Avoid aggressively twisting under heavy loads if you have a history of lumbar disc pathology.

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