Medicine Ball Full Twist
Standing back to back with a partner and rotating fully to hand over a medicine ball, then twisting the other way to receive it. Trains rotational range and trunk control.
Primary muscles
- Obliques
- Abs (Rectus Abdominis)
Secondary muscles
- Transverse Abdominis
- Front Delts
- Rear Delts
- Lower Back (Erector Spinae)
- Sets
- 2–3
- Reps
- 8–12 passes per direction
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand back to back with a partner about 2-3 feet apart, feet shoulder-width, holding a medicine ball in front of your trunk.
Both partners rotate the same way at the same time, turning the hips and shoulders together.
Hand the ball to your partner as you meet behind you.
Rotate back through the middle and all the way to the other side to receive the ball.
Keep passing for the set reps, then switch direction.
Breathing: Exhale as you turn and pass, inhale as you return through the middle.
Coaching tips
Turn hips and shoulders together
Ball stays close
Tall spine
Common mistakes
Twisting only the arms
Standing too close to or too far from your partner
Rushing the pass so the ball drops
Safety notes
Start with slower, smaller turns and a light ball to warm the spine up.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.