Medicine Ball Russian Twists
Seated Russian twist with a medicine ball — direct rotational ab 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 slightly elevated. Lean back at roughly 45 degrees. Hold a medicine ball with both hands.
Execution
Rotate the torso to one side, bringing the ball toward the floor beside the hip. Rotate to the other side. Keep the core engaged throughout.
Common mistakes
- Rotating just the arms.
- Letting the feet drop.
- Going too heavy.
- Rounding the back hard.
- Rushing.
Progressions and regressions
Regress to bodyweight Russian twists. To progress, increase ball weight or work pause twists.
Programming notes
Rotational trunk work. 3 sets of 12-20 total, twice a week.
