Medicine Ball Russian Twist

Classification

Utility:	Plyometric
Mechanics:	Compound
Force:	Push
Function:	Trunk Rotation
Intensity:	Low Medium

Instructions

Preparation

Sit on floor with knees and hips bent. Hold medicine ball with both hands. Recline back slightly balancing on hips with bent legs positioned as counterbalance.

Execution

Touch ball on floor to one side by turning torso and reaching arms to same side. Touch ball to floor on other side by turning torso and reaching arms to opposite direction. Continue movement by rapidly moving ball from side to side.

Comments

Alternative form is to hold ball in front of chest with arms fully extended and parallel to thighs. Rotate upper body to each side, keeping arms in same plane. This alternative form prohibits the ball in making contact with floor at any point in movement. See Spot Reduction Myth.

Force (Articulation)

Dynamic

• Spine (Thoracic, Lumbar)
  • Rotation
• Scapula & Clavicle
  • Protraction
  • Retraction
• Shoulder
  • Internal Rotation
  • External Rotation

Static

• Spine (Thoracic, Lumbar)
  • Flexion
• Hip
  • Flexion
• Knee
  • Extension
• Shoulder
  • Flexion
• Elbow
  • Flexion