Merrithew Health & Fitness Twist Ball User manual

Includes 10 Exercises:
Standing Swing
Standing Swing with
Rotation
Chest Press
Overhead Throw
Ball to Chest
Arms Overhead
Single Leg Hop
Long Leg Tap
Leg Lift
Push Up / Leg Lift Combo
Twist Ball™
Use the force of gravity to add challenge to your workout
with this versatile exercise tool. Soft, neoprene covers protect
your hands while you swing, and the handle easily slips over
an ankle for leg extensions and lifts.

2
Swing ball toward back
hip, reaching arms down,
rotate torso to that side
and hinge forward slightly
shifting weight onto back
leg in a deep squat.
Swing ball back up over
shoulder rotating to the
front and lengthening
back leg.
Starting Position:
Standing, with one foot
forward, knee bent, other
leg back, leg straight, elbows
bent with Twist Ball over
shoulder of forward leg.
Starting Position:
Standing, feet hip-distance
apart, holding Twist Ball™
in both hands, elbows bent
with Ball over one shoulder.
Swing ball to opposite hip,
reaching arms down.
Swing ball back up
over shoulder.
Standing Swing Standing Swing
with Weight Shift
A
B
C
A
B
C

Overhead ThrowChest Press
3
Swing ball back up
and overhead.
Starting Position:
Standing in a wide offset
position, with one leg slightly
back of the other. Holding
Twist Ball™in both hands,
elbows bent with ball in
toward chest.
Starting Position:
Standing in a wide offset
position, with one leg
slightly back of the other.
Holding Twist Ball in both
hands, elbows bent with
ball overhead or slightly
behind head.
Press ball forward as
in a throw.
Swing ball back up and in
toward chest.
Press ball forward as in
a throw, then let it swing
down between the legs.
A A
B
Then let it swing down
between the legs.
D
B
CC

Arms OverheadBall to Chest
4
Then rotate torso to one side, dropping knees toward mat in
a staggered position, pulling ball in toward the chest.
Rotate back to the front and roll down to the mat,
arms overhead.
Rotate back to the front and roll down to the mat,
arms overhead.
Reach ball up toward ceiling and roll up off mat,
bringing ball between legs.
Reach ball up toward ceiling and roll up off mat,
keeping arms overhead, then rotate torso to one side,
dropping knees toward mat in a staggered position.
B
B
C
C
D
A A
Starting Position: Lying on back, knees bent in a
wide leg position, holding Twist Ball™in both hands,
arms reaching overhead. Starting Position: Lying on back, knees bent in a
wide leg position, holding Twist Ball in both hands,
arms reaching overhead.

Long Leg TapSingle Leg Hop
5
Return.
Return.
Hold torso still and lift the top leg. Hold torso still.
Lift the top leg over the bottom leg and tap on the mat,
behind bottom leg.
BB
C
D
C
A A
Starting Position: Lying on one side, Twist Ball™under
upper rib cage, bottom elbow on mat, hand supporting head,
top hand behind head, bottom hip lifted off mat with bottom
knee bent on mat, creating a straight line from the knee to
the top of the head, top leg straight with foot on mat.
Starting Position: Lying on one side, Twist Ball under upper
rib cage, bottom elbow on mat, hand supporting head,
bottom hip lifted off mat with bottom leg long, creating a
straight line from the foot to the top of the head, top leg long
with foot on mat in front of bottom leg, top hand resting on
the mat, on the ball or behind the head.

Push Up /
Leg Lift Combo
Leg Lift
6
Lower leg to continue.
Then lift leg with ball off the mat.
Flex and extend elbows for one push up.
Starting Position: Modied plank position with one knee
on the mat, other foot on ball with leg long, hands directly
under shoulders.
Shift weight back and lift long leg off the mat.
Lower leg to continue.
Shift weight forward slightly and ex and extend elbows
for one push up.
BB
C
C
D
D
A
A
Note: Velcro strap of Twist Ball™wrapped around
one ankle with ball on the front of the foot.
Starting Position: Plank position, both legs long, one foot
on mat, other foot on ball, hands directly under shoulders.

PC- 0003JB ™/® Trademark or Registered Trademark of Merrithew Corporation, used under license.
MERRITHEW™
2200 Yonge Street, Suite 500
Toronto, Ontario, Canada M4S 2C6
416.482.4050 | 1.800.910.0001
WARRANTY, CARE AND USAGE
FOR TWIST BALL™
Warranty
This product is sold without
any warranties or guarantees of
any kind. The manufacturer and
distributor disclaim any liability,
loss or damage caused by its use.
Care and Cleaning
Clean your Twist Ball whenever
necessary by wiping with a
cloth dipped in soap suds or a
combination of tea tree oil*and
water. Rinse with water and wipe
dry with a towel or cloth.
Safety and Usage
Improper use of exercise
equipment may cause serious
bodily injury. To reduce risk,
please read the following
information carefully.
• Before starting any exercise
program, consult a physician.
• Stop exercising if you experience
chest pain, feel faint, have
difculty breathing, or experience
muscular or skeletal discomfort.
• Perform exercises in a slow
and controlled manner;
avoid excessive tension in
neck and shoulders.
• Do not use equipment if it
appears worn, broken or
damaged, and do not attempt
to repair equipment yourself.
• Use equipment only as
recommended.
* Tea tree oil is a natural disinfectant available at most
pharmacies or health food stores; mix according to
directions on package.