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Medicine Ball Balance Trainer Russian Twist
A weighted rotational core exercise performed on a balance trainer using a medicine ball to target the obliques and abdominals for improved rotational strength and stability.
About Exercise
Equipment
Balance Trainer, Medicine Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Hip Flexors, Shoulders, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
4/10Iliopsoas
Shoulders
3/10Anterior Delts
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
45-90 seconds • Rest longer if form degrades due to core fatigue.
How to Perform
Sit centered on the balance trainer dome, holding a medicine ball with both hands at chest height. Lean back to a 45-degree angle and lift feet off the floor to find balance.
- Brace your core and maintain a neutral spine.
- Rotate your torso to the right, bringing the medicine ball toward your right hip.
- Pause briefly, then rotate back through the center.
- Rotate to the left side, bringing the ball toward your left hip.
- Continue alternating sides, moving with control rather than momentum.
- Keep your eyes following the movement of the ball.
Coaching Tips
Form Cues
- Follow ball with eyes
- Rotate from ribcage
- Keep chest up
- Control the weight
- Squeeze obliques
Breathing
Exhale as you twist to the side, inhale as you return to the center.
Tempo
2-0-2
Range of Motion
Rotate as far as possible while maintaining balance and a straight spine, typically bringing the ball near the hip.
Safety
Safety Notes
- Start with a light weight
- Stop if you feel lower back pain
- Keep feet on floor if balance is poor
Spotting
Not recommended; perform solo in a clear space.
Common Mistakes
- Moving arms only
- Rounding the back
- Using momentum
- Letting legs swing wildly
- Holding breath
When to Avoid
- Acute lower back pain
- Herniated discs
- Recent abdominal surgery
Flexibility Needed
- Thoracic rotation
- Hip flexion
Build Up First
- Ability to hold a V-sit
- Proficiency with bodyweight Russian twists
Also known as
Weighted BOSU Russian Twist, Med Ball Russian Twist on Balance Trainer, Weighted Stability Ball Twist
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