Partner side Russian twist and pass

The partner side Russian twist and pass is a weighted version of a popular abdominal training exercise that also utilizes a training partner to add another dynamic component. It primarily targets the oblique muscles, as well as the deep muscles of the core and the rectus abdominis or "six pack" muscles. It can be done for reps or time in an ab-focused portion of any workout.

Benefits

  1. Ball catch and toss are an extra challenge to core stability
  2. Partners can challenge each other more than they might if doing the exercise alone
  3. Trains the core in different planes of motion than crunches or sit-ups
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Partner side Russian twist and pass Images

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Partner side Russian twist and pass Instructions

Partner side Russian twist and pass muscle diagram
  1. Balance your body weight on your hips with your legs semi-extended and off the floor. Lean back so your torso is at a 45-degree angle to the floor, making sure to keep your back straight and not rounded. You should be sitting next to your partner, about 4 feet away.
  2. Hold a weighted medicine ball in your hands just above your chest. This will be your starting position.
  3. Rotate away from your partner, back to the inside, and then back to the outside before passing the ball to your partner. Make sure you’re contracting your obliques to twist, not simply moving only at the shoulders.
  4. Each person should do three touches before passing the medicine ball back.