How to Perform Medicine Ball Speed Rotation Exercises

Medicine balls are padded weighted balls that can be added to your fitness routine to add a touch of strength training. These versatile balls are used in both individual and partner exercises to work the back, abdomen, arms and legs. The medicine ball speed rotation is just one of many exercises you can add to your routine today.

Instructions

Difficulty: Easy

1. Practice the medicine ball speed rotation exercises with a partner, as you will need to toss the ball back and forth. These exercises will help to strengthen your abdominals, back and arms. Make sure you start the speed rotation slowly, gaining speed as you become comfortable with the exercises and gain strength.
2. Stand with your back tall and straight. Imagine that there is a string connected to the center of your head, lifting you up and lengthening your spine throughout your exercises.
3. Place your feet about hip width apart and bend your arms. Your elbows should be held tightly to your waist throughout the entire exercise as your forearms are held forward, parallel to the floor.
4. Have your partner stand directly behind you while you are holding the medicine ball. Rotate to the right, turning at the waist, keeping your hips pointed forward as much as possible. Do not allow your feet to leave the ground at any point during the speed rotation. When you complete the turn, toss the ball quickly to your partner who should return it to you as fast as possible.
5. Hold the ball firmly between your hands and rotate all the way to your left, tossing the ball back to your partner who again will return it to you as fast as possible. Hold the ball, turn right and toss again. Repeat the exercises, rotating as fast as possible to complete the medicine ball speed rotation.