Medicine Ball Full Twist

Execution

1. Brace your core lightly, then turn the hips and the shoulders together, letting the back foot pivot so the knee is not twisted.
2. Exhale and rotate your torso to one side, handing the ball off to your partner on that side.
3. Continue rotating to the other side to receive the ball from your partner's other hand.
4. Keep the rotation rhythm even and controlled, without jerking with momentum.
5. Complete the planned number of rounds in one direction, then reverse the rotation direction.

Quick cues

• Hips and shoulders turn together.
• Hand off in rhythm with your partner.
• No jerking with momentum.
• Switch rotation direction between rounds.

Common faults

• Fault: Locking the hips and feet so the lower back has to make the whole turn

  Fix: Let the hips come along and pivot the back foot so the turn is shared between the hips, the upper back and the shoulders.

• Fault: Jerking with momentum instead of a controlled rotation

  Fix: Slow down and rotate evenly, feeling the obliques work through the whole turn.

• Fault: Only rotating one direction and skipping the reverse

  Fix: Always do an equal number of rounds in both rotation directions.

• Fault: Standing too close or too far from the partner, making the handoff awkward

  Fix: Adjust the distance to where the handoff feels comfortable without overreaching.