Russian Twist (Medicine Ball)
The Medicine Ball Russian Twist is a dynamic core exercise that combines rotational movement with an isometric hold to target the obliques and total abdominal wall. By balancing on your sit bones while twisting a weighted ball side-to-side, you build rotational power, core stability, and hip flexor strength.
Since this movement relies heavily on hip flexor endurance and lower back tolerance, the AI monitors your RPE and completion stability to prevent form breakdown that could lead to injury. If you report lower back sensitivity in your profile or previous sessions, the AI can intelligently regress this to a 'seated-twist' or swap it for an anti-rotation movement like the 'pallof-press'. Additionally, by tracking the specific weight of the medicine ball used, the AI ensures you apply progressive overload only when your recovery data indicates your core is ready for increased intensity.
Form Cues
- Lean your torso back to a 45-degree angle
- Keep your spine long and chest lifted
- Rotate your entire ribcage, not just your arms
- Follow the medicine ball with your eyes
- Brace your abs as if preparing for a punch
- Don't round your lower back
- Don't just tap the ball without turning your shoulders
- Don't let your knees sway excessively side-to-side
- Don't tuck your chin to your chest
- Don't rush the movement; control the momentum
Common Mistakes
- Rounding the lumbar spine
- Moving arms without rotating torso
- Excessive hip shifting
- Holding breath during rotation
- Using a weight that compromises posture
Muscles Worked
This exercise primarily targets the internal and external obliques, which drive the rotational movement of the torso. It also heavily engages the rectus abdominis and hip flexors isometrically to maintain the 'V-sit' position, while the shoulders and forearms work to stabilize the medicine ball throughout the arc of motion.
Primary
Secondary
Get Personalized Coaching for Russian Twist (Medicine Ball)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.