Exercise Library
GHD Anti-Rotation Russian Twist
The GHD anti-rotation Russian twist is a trunk stability exercise that improves the ability to resist influence by rotational forces. It’s simply a Russian twist in which only the weight moves while the trunk remains approximately motionless while in a partial sit-up position on a GHD. Anchoring the feet allows more forceful rotations and therefore more effective training.
In a partial sit-up position on a GHD, hold a plate, medicine ball or other weighted implement in the hands and move it from one side to the other without allowing the trunk to rotate with it. The straighter the arms, the heavier the weight, and the faster the motion, the more difficult it will be.
Notes
The shoulders will rotate someone unavoidably—focus on keeping the sternum facing forward to minimize rotation of the trunk as a whole.
Purpose
The GHD anti-rotation Russian twist develops strength and stability to maintain trunk position in the presence of rotational forces. It’s also an isometric trunk flexion and hip flexor exercise. It’s a good addition to the more common exercises that address anti-flexion, anti-rotation, and anti-lateral flexion to establish more complete trunk stability and control. Securing the feet in a GHD rather than being on the floor allows more forceful rotations and heavier weights, meaning greater training effect.
Programming
The GHD anti-rotation Russian twist should generally be done at the end of training sessions. Sets of 8-15 reps in each direction are recommended.
Variations
The GHD anti-rotation Russian twist can be done with any weighted implement—plate, dumbbell, kettlebell, medicine ball, sandbag, etc. It can also be done on a decline sit-up board or similar rather than a GHD—any bench that allows the feet to be securely anchored will work. 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.
In a partial sit-up position on a GHD, hold a plate, medicine ball or other weighted implement in the hands and move it from one side to the other without allowing the trunk to rotate with it. The straighter the arms, the heavier the weight, and the faster the motion, the more difficult it will be.
Notes
The shoulders will rotate someone unavoidably—focus on keeping the sternum facing forward to minimize rotation of the trunk as a whole.
Purpose
The GHD anti-rotation Russian twist develops strength and stability to maintain trunk position in the presence of rotational forces. It’s also an isometric trunk flexion and hip flexor exercise. It’s a good addition to the more common exercises that address anti-flexion, anti-rotation, and anti-lateral flexion to establish more complete trunk stability and control. Securing the feet in a GHD rather than being on the floor allows more forceful rotations and heavier weights, meaning greater training effect.
Programming
The GHD anti-rotation Russian twist should generally be done at the end of training sessions. Sets of 8-15 reps in each direction are recommended.
Variations
The GHD anti-rotation Russian twist can be done with any weighted implement—plate, dumbbell, kettlebell, medicine ball, sandbag, etc. It can also be done on a decline sit-up board or similar rather than a GHD—any bench that allows the feet to be securely anchored will work. 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.
