Exercise Library
Russian Twist
The Russian twist is a rotational trunk exercise that also offers isometric trunk and hip flexor work.
In a partial sit-up position with the feet lifted off the floor, hold a plate, medicine ball or other weighted implement in the hands in front of yourself and rotate it along with your trunk from one side to the other. The straighter the arms, the heavier the weight, and the faster the motion, the more difficult it will be.
Purpose
The Russian twist develops rotational trunk strength—unnecessary in an executional sense for weightlifting, but helpful in a GPP and protective sense. It’s also an isometric trunk flexion and hip flexor exercise.
Programming
The Russian twist should generally be done at the end of training sessions. Sets of 8-15 reps in each direction are recommended.
Variations
The Russian twist can be done with any weighted implement—plate, dumbbell, kettlebell, medicine ball, sandbag, etc. It can also be done on the floor or in a GHD or decline sit-up board. Speed can be anywhere from very slow to very fast—slower speed will force longer time under tension, while faster speed will demand resistance against greater force to stop the weight at the end of the range of motion on each side. It can also be done as an anti-rotational exercise where the arms move the weight from side to side and the trunk remains facing forward to resist the rotational forces.
In a partial sit-up position with the feet lifted off the floor, hold a plate, medicine ball or other weighted implement in the hands in front of yourself and rotate it along with your trunk from one side to the other. The straighter the arms, the heavier the weight, and the faster the motion, the more difficult it will be.
Purpose
The Russian twist develops rotational trunk strength—unnecessary in an executional sense for weightlifting, but helpful in a GPP and protective sense. It’s also an isometric trunk flexion and hip flexor exercise.
Programming
The Russian twist should generally be done at the end of training sessions. Sets of 8-15 reps in each direction are recommended.
Variations
The Russian twist can be done with any weighted implement—plate, dumbbell, kettlebell, medicine ball, sandbag, etc. It can also be done on the floor or in a GHD or decline sit-up board. Speed can be anywhere from very slow to very fast—slower speed will force longer time under tension, while faster speed will demand resistance against greater force to stop the weight at the end of the range of motion on each side. It can also be done as an anti-rotational exercise where the arms move the weight from side to side and the trunk remains facing forward to resist the rotational forces.
