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Seated Medicine Ball Twist

IntermediateStrengthTier T3

You sit holding a medicine ball in front of your belly with both hands. You turn your torso from side to side without forcing it, bringing the ball down toward each side.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

medicine_ball

Home Options

  • medicine ball

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Keep the centred hold, then twist to the side where the ball touches the floor beside each hip.
  1. A woman seated on a mat, knees bent and feet on the floor, holding a medicine ball in front of her abdomen with both hands.

    Step 1 of 4

    Sit with both knees bent and both feet flat on the floor, and grip a medicine ball with both hands in front of your abdomen.

  2. The same woman, trunk rotated to her right, leaning toward her knees, the medicine ball touching the floor beside her right hip.

    Step 2 of 4

    Rotate your trunk to the right without forcing, leaning toward your knees, and bring the ball down to touch the floor beside your right hip.

  3. The same woman, trunk rotated to her left, leaning toward her knees, the medicine ball touching the floor beside her left hip.

    Step 3 of 4

    Rotate your trunk back through the centre and on to the left without forcing, leaning toward your knees, and bring the ball down to touch the floor beside your left hip.

  4. A woman seated on a mat, knees bent and feet on the floor, holding a medicine ball in front of her abdomen with both hands.

    Step 4 of 4

    Sit with both knees bent and both feet flat on the floor, and grip a medicine ball with both hands in front of your abdomen.

Safety Information

Move slowly and without forcing the rotation to either side ("without forcing"); do not jerk or snap the ball from side to side. If you have a lower-back condition, a recent abdominal or spinal surgery, or an unstable core, ask a physical therapist or physician before attempting this exercise, because it loads the trunk through a repeated rotation while leaning back and holding an external weight. Stop and bring the ball back to the centred position with control immediately if you feel sharp pain, a pulling sensation, or numbness in the back, hip, or abdomen at any point in the rotation. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.