Medicine Ball Russian Twist Throw (with partner)

Classification

Instructions

Preparation

Sit on floor with partner at side, short distance away. Hold medicine ball with both hands. Recline back slightly and balance on hips with bent legs positioned as counterbalance.

Execution

Touch ball on floor to side furthest from partner by turning torso and reaching arms to same side. Using similar form, touch ball to floor on side closest to partner then again to side furthest from partner. Upon next twist, throw ball to partner. Partner catches ball and repeats sequence.

Comments

Perform prescribed repetitions or for time. See Spot Reduction Myth.

Force (Articulation)

Dynamic

• Spine (Thoracic, Lumbar)
  • Rotation
• Scapula & Clavicle
  • Protraction
  • Retraction
• Shoulder
  • Internal Rotation (twist)
  • External Rotation (twist)
  • Transverse Flexion (throw)
  • Transverse Adduction (throw)
  • Flexion (throw)
• Elbow
  • Extension (throw)

Static

• Spine (Thoracic, Lumbar)
  • Flexion
• Hip
  • Flexion
• Knee
  • Extension
• Shoulder
  • Flexion (twist)
• Elbow
  • Flexion