How to Do the Medicine Ball Diagonal Twist

Core Strength With the Medicine Ball Diagonal Twist

The medicine ball diagonal twist exercise is an excellent exercise for strengthening the core -- the muscles of the abdomen and lower back. The twisting or rotational movement of the ball from high to low across the body provides an alternative pattern of work for the core muscles compared to standard crunches and similar exercises done in the same plane of movement.

Find out more about weight training fundamentals if you need background information before you try this exercise.

Warning. This is not an exercise that should be used by novice trainers with little prior workout experience or fitness. Ideally the exerciser will have built some degree of lower back strength with previous exercise and weight training or sports activity. In this sense it is an advanced exercise. Stop the exercise if pain is noticed at any time.

Here's how to do the medball diagonal twist.

1. Make sure you warm up well with plenty of unweighted squats and general mobility exercises so that the muscles of the lower back and abdominal area are nice and loose.
2. Medicine balls (or medballs) come in a variety of sizes and weights. Choose one that is light enough for you to swing from one side above your head to the opposite ankle and back again for several repetitions. It should be heavy enough to make you feel like you are working hard after about 8 exercise repetitions.
3. Stand with your legs about shoulder width apart and raise the ball above the head to one side. Don't lock the elbows out.
4. Take a breath and swing the ball across your body toward the opposite ankle or just above. Breath out on exertion and in on recovery to the starting position above the head.
5. Although this exercise can be done with a rounded back, this is riskier for back injury. The best form is to keep the back straight as much as possible on the downward arc, bending the knees to reach the ankle position. This is harder on the legs and knees, but safer for the back.
6. Do these exercises relatively fast and without pausing between repetitions. Do 10 exercise repetitions and then rest for about 30 to 60 seconds.
7. Change sides. That is, start from the side above the head opposite to the side you first started with.
8. Repeat each side 3 times for a total of 6 sets of 10.

Remember to warm up, keep the back as straight as possible and to stop if you feel any twinges or pain.

This is a good exercise for sports where rotation of the torso is an important part of the technical function of the sport -- football, basketball, baseball, golf and many others.