How to Perform Medicine Ball Rotation Exercises

People are always looking to vary their routine when it comes to exercise. One often overlooked piece of equipment at the gym is the medicine ball. They come in varying weights and are fantastic for building core strength. Here is an exercise that will help define your oblique abs as well as build quickness. It's called the medicine ball rotation exercise.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Medicine ball
• Partner to toss you the medicine ball

1. Stand facing away from your partner. Your partner should be about just a couple of steps behind you. Face away from him with proper posture. This means your shoulders are straight, and your chest is nice and tall. Also, your feet should be about shoulder width apart with a slight bend at the knees.

2. Rotate your body to one side so that your waist is still facing away from your partner, but your upper torso and head are facing your partner. You are essentially looking over your shoulder.

3. Receive the medicine ball from your partner. At this point, your partner should toss you the medicine ball with a firm underhand toss.

4. Catch the medicine ball and twist your body around so you are now looking over your opposite shoulder.

5. Throw the ball back to your partner. Use a nice firm underhand throw, the way they threw the ball to you.

6. Twist your body back around to your starting position so that you are looking over your shoulder. Keep your hands out, ready to receive the medicine ball.

7. Repeat this drill for 3 sets of 20 repetitions. Then switch and start over your other shoulder for the same amount of sets and repetitions.

Tips & Warnings

• To enhance this exercise, work up to using heavier medicine balls.

Who Can Help:

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