Abs
Medicine Ball Russian Twist
The Medicine Ball Russian Twist is a strength exercise with a medicine ball for your abs. Share of the load in the Zulta muscle model: obliques 49%, upper abs 12% and lower abs 10%.
How to do it
- Sit on a mat with knees bent and hold a medicine ball at the chest.
- Lean back until the torso is about 45 degrees from the floor, back long.
- Lift the feet a little off the floor or keep the heels down for balance.
- Rotate the torso to touch the ball to the floor beside one hip.
- Rotate to the other side and keep alternating under control.
Tips
- Follow the ball with the eyes so the shoulders turn fully.
- Keep the heels down until you can hold the lean without rocking.
Common mistakes
- Moving only the arms while the chest faces forward.
- Rounding the back into a slump.
- Slamming the ball into the floor.
Muscles worked by the Medicine Ball Russian Twist
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Seated and leaning back, the hip flexors hold the V. Turning the trunk against load trains the obliques as rotators, with the hips and shoulders transferring the force.
Medicine Ball Russian Twist alternatives
Different equipment
Easier
No equipment
Make it easier
Frequently asked questions
What muscles does the Medicine Ball Russian Twist work?
Mainly the obliques. The upper abs and lower abs assist.
Is the Medicine Ball Russian Twist good for beginners?
The Medicine Ball Russian Twist is rated intermediate. If you are new, learn the Russian Twist first and build up from there.
What is a good alternative to the Medicine Ball Russian Twist?
For example the Decline Bench Russian Twist, Weighted Russian Twist and Russian Twist. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.