Medicine Ball Full Twist
The Medicine Ball Full Twist targets the Abdominals and suits beginner-level lifters. With 4 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. The shoulders assist as stabilizers throughout the range of motion.
How to Medicine Ball Full Twist
- 1
For 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
Hold the ball in front of the trunk. Open the hips and turn the shoulders at the same time as your partner.
- 3
For full rotation, you and your partner should twist in the same direction, i.e. counter-clockwise.
- 4
Pass the ball to your partner, and both of you can now twist in the opposite direction to repeat the procedure.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Medicine Ball Full Twist work?
The Medicine Ball Full Twist primarily works the Abdominals. Secondary muscles include the Shoulders, which assist during the movement.
Is the Medicine Ball Full Twist good for beginners?
Yes, the Medicine Ball Full Twist is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Medicine Ball Full Twist?
You need medicine ball to perform the Medicine Ball Full Twist. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.