Medicine Ball Reverse Russian Twists
Russian twist with the medicine ball touching behind the hips — reverse-direction rotation work.
Level: Foundation
Primary: Abs
Movement: Compound
Tags: Rotational
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Medicine Ball
Sports: Baseball Cricket Golf Hockey Lacrosse Tennis
Target muscles
The obliques drive the rotation. The rectus abdominis braces. The hip flexors hold the legs raised.
How to perform
Setup
Sit on the floor with knees bent and feet elevated. Lean back slightly. Hold a medicine ball.
Execution
Rotate the ball from side to side behind the hips, touching it to the floor on each side. Control the rotation through the obliques.
Common mistakes
- Letting the feet drop.
- Rotating the arms only.
- Going too heavy.
- Rushing.
- Rounding the back hard.
Progressions and regressions
Regress to standard Russian twists. To progress, increase ball weight, slow tempo.
Programming notes
Rotational trunk work. 3 sets of 12-20 total, twice a week.
