Exercise Details

Target Muscle Group

Abs

Equipment Required

Medicine Ball

Experience Level

Intermediate

Force Type

Rotation

Secondary Muscles

Obliques, Shoulders, Glutes

Exercise Description

The split stance anti rotational medicine ball scoop toss builds core strength while fighting rotation. This trains your abs to stay stable during movement.

How To

1. Stand in split stance holding medicine ball at hip level on one side 2. Keep your core tight and shoulders square as you resist rotating during the split stance anti rotational medicine ball scoop toss 3. Scoop the ball up and across your body in a diagonal pattern to opposite shoulder 4. Control the movement back down to starting position while maintaining split stance anti rotational medicine ball scoop toss form 5. Complete all reps on one side before switching legs and ball position

Form Tips

• Keep your hips and shoulders square throughout the split stance anti rotational medicine ball scoop toss movement • Engage your core before each rep to prevent unwanted rotation • Move the ball in a smooth diagonal line from hip to opposite shoulder during the split stance anti rotational medicine ball scoop toss • Keep most of your weight on your front foot in the split stance

Common Mistakes

• Letting your torso rotate instead of staying square during the split stance anti rotational medicine ball scoop toss • Using arms only instead of engaging your core throughout the movement • Moving too fast and losing control of the split stance anti rotational medicine ball scoop toss pattern

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