Smart Workout Diary

Medicine Ball Russian Twist

The Medicine Ball Russian Twist is a seated rotational core exercise performed while holding a medicine ball. It primarily trains the obliques and abdominal muscles, while the hip flexors and shoulders help maintain position and control the load. It supports core strength, rotational control, and trunk endurance.

Demonstration

Medicine Ball Russian Twist — demonstration 1
Medicine Ball Russian Twist — demonstration 2

Instructions

  1. Sit on the floor with your knees bent, feet planted, and the medicine ball held with both hands in front of your chest.
  2. Lean your torso back slightly while keeping your chest lifted and your spine long. Brace your abdominal muscles.
  3. Lift your feet only if you can maintain a neutral back and steady control; otherwise, keep them on the floor.
  4. Rotate your rib cage and the ball together toward one side, moving in a controlled range without rounding your lower back.
  5. Return through the center, then rotate to the other side. Keep your hips as still as practical and use your trunk rather than just moving your arms.
  6. Continue for the planned repetitions, breathing steadily and using a lighter ball if you cannot control the rotation.
Muscle Group
Obliques
Type
Strength
Mechanics
Compound
Equipment
Other
Difficulty
Intermediate

Technique tips

  1. Prioritize spinal position: keep your chest open and avoid collapsing or rounding through the lower back.
  2. Control the ball: choose a load that lets you rotate smoothly without swinging or using momentum.
  3. Rotate from the torso: let the rib cage turn while keeping the pelvis relatively stable.
  4. Use a manageable range: reduce the rotation or keep your feet down if you lose trunk control.
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