Medicine Ball Full Twist

Medicine Ball Full Twist is a beginner-level compound in the plyometrics category that primarily works the abs. It also recruits the shoulders. It is performed with medicine ball.

How to do it

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

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.