Medicine Ball Standing Twist

Classification

Utility:	Plyometric
Mechanics:	Isolated
Force:	Pull
Function:	Trunk Rotation
Intensity:	Low

Instructions

Preparation

Stand holding medicine ball in front of body with arms bent. Place feet wider than shoulder width apart, knees slightly bent.

Execution

Rotate torso through waist to one side, then to the opposite side. Repeat.

Comments

Start slow, gradually increasing speed throughout set. Perform prescribed repetitions or for time. Besides using heavier ball, intensity may be increased somewhat by holding ball further away from body. Since hips are slightly bent, technically some hip adduction / abduction occurs along with internal / external rotation. See Spot Reduction Myth.

Force (Articulation)

Dynamic

• Spine (Thoracic, Lumbar)
  • Rotation
• Hip
  • Internal Rotation / Adduction
  • External Rotation / Abduction
• Knee
  • Internal Rotation
  • External Rotation

Static

• Knee
  • Extension
• Hip
  • Extension
• Spine (Thoracic, Lumbar)
  • Extension
• Shoulder
  • Transverse Flexion / Flexion
• Scapula & Clavicle
  • Downward Rotation
• Elbow
  • Flexion