Medicine Ball Partner Twist is a great core exercise that targets the obliques. It’s a pretty fun exercise that can get quite competitive once the speed of the movement starts to ramp up.
In this guide, I’m going to teach you how to do Med Ball Partner Twists, including important coaching tips and a few alternatives as well.
How To Do Medicine Ball Partner Twists
- Medicine Ball
- Obliques Externus Abdominis
- Rectus Abdominis
- Stand back to back with a partner (can be done standing or seated).
- One partner starts with the medicine ball.
- Both partners need to turn and face the same direction (ex. one will twist left, the other right).
- Pass the medicine ball off to your partner.
- Now, both partners should quickly rotate to face the opposite direction.
- The ball is now passed back.
- Continue rotating side to side and passing the ball back and forth until all reps are completed.
Partner Twists can be done standing or seated, but I prefer the standing version better because it allows for freer mobility through the core.
Pro Tip: To go faster, coordinate hand placements on the ball when giving and taking and keep it consistent with each rep.
How Many Reps?
I would suggest 2 to 3 sets of 10 to 15 reps. (I usually use Med Ball Partner Twists within a medicine ball core circuit combined with other medicine ball exercises)
Med Ball Partner Twist Alternatives
Don’t have a medicine ball (or maybe a partner)? Here are a couple of alternatives you may be able to try out instead.
Seated Medicine Ball Twists
If you don’t have a partner, don’t worry, Seated Medicine Ball Twists can be just as effective at targeting the obliques and developing rotational power.
Balance on your butt with feet and shoulders off the ground and rotate the medicine from one side to the other. Touching the ground with ball is fine, but make sure to focus on twisting and rotating the core.
If you don’t have a partner or a medicine ball, then simply switch to regular Seated Twists. They are the exact same movement as the Seated Medicine Ball Twists just without the medicine ball. Even without the ball, they’re still a great rotational core exercise.
More Links and Info
Looking for more core exercises? Check out the Core Section of our Exercise Library. There you’ll find dozens of core movements, all with complete step-by-step instructions.