Partner front Russian twist and pass

The partner front 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 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 front Russian twist and pass Images

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Partner front Russian twist and pass Instructions

Partner front 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 about 6 feet in front of your partner.
  2. Hold a weighted medicine ball in your hands just above your chest. This will be your starting position.
  3. Rotate your torso all the way to the right, back to the left, and to the right again by contracting your obliques, not simply turning only at the shoulders.
  4. With the ball back in front of you, pass across to your partner, who does the same three-touch motion before passing it back.

Alternative Exercises for Partner front Russian twist and pass

Russian twist thumbnail image Russian twist thumbnail image

Russian twist

Muscle Targeted: Abdominals
Equipment Type: Body Only
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