Medicine Ball Full Twist

Medicine Ball Full Twist is a coordination and torso control - rotational ball transfer exercise involving Abdominals. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Abdominals
Secondary muscles: Deltoid
Exercise type: Coordination and torso control - rotational ball transfer

Exercise technique

Pair up
Stand back to back with a partner, leaving room to pass the ball.
Grip
Hold the ball in front of your torso with both hands.
Prepare
Soften knees and stand hip-width apart.
Rotate
Turn hips and shoulders together in the same agreed circular direction as your partner.
Transfer
Pass the ball under control into both partner hands at the rear-side position.
Reverse
Once the partner has it, both turn in the opposite circular direction.
Receive
Take the ball with both hands on your other side and balance before turning again.

Key technique points

Agree on passing direction first.
Hand over rather than throw the ball.
Allow a slight foot pivot.
Keep knees soft.
Carry the ball close.
Do not release before the partner grips.

Common mistakes

Mismatched directions

Do not turn opposite ways and miss the meeting point.

Locked feet

Do not create knee twisting as the hips turn.

One-hand transfer

Do not release control before your partner is ready.

Excessive lumbar twisting

Do not force spinal rotation without using the hips.

Excessive spacing

Do not reach beyond your balance to pass.

High speed

Do not start the opposite turn before receiving is complete.

Frequently asked questions