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CORE: "Stability Ball Torso Twist" (+MB)
Directions: Perform
Dynamic Warm-Up
exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your
body!
Arms Only-No MB Progression for
Beginners!
Allow SB to support head & neck
Keep hips & core up in bridge position!
-
NOTE! Beginners to this exercise should use arm weight only then progress to the weighted medicine ball (MB)!
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Sit on SB then do a Dynamic Walkout until your head and neck is supported by ball. Core and hips should be flat like a table in the bridge position.
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Hold MB straight over chest with straight arms (or arms only for beginners) then rotate torso as you "twist" to outside or lateral side of your shoulder--outside edge of shoulder should be over and on top of the ball. Ideally, your arms will be close to parallel with the floor in the finishing position; however, the depth of this range of motion will come with practice and mastery over time. Only go as deep as you are able to control!
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Rotate to other side as you repeat.
Tips: The key is keeping the hips up in the
bridge position and using the core to "pull" and twist your torso laterally
to each side. This exercise is challenging but also a lot of fun.
Start slowly and focus on getting a full range of motion with arms close to
parallel with floor before worrying about the speed of your rotary twists.
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If you do the Torso Twist correctly, you'll feel a lot of "diagonal pulling" across your front ABS and obliques.
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For a more athletic version, add a speed pop to your twists but only if you can control the movements!
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For beginners, I start with arms only then try them with a 2K MB. For a more athletic version, I personally use a 4K MB with the Torso Twist and then add speed which seems plenty challenging but also controllable.
*Note:
These exercises are intended for "normal healthy"
individuals and many are only intended for competitive athletes.
If you have an injury, or abnormal pain is present, see your physician or a certified physical
therapist before continuing your exercises.
RonJones.Org | Back to BodyXercise Library | Site Map
(Updated 3.7.08)
Be Strong.