Exercise Library
Decline Russian Twist
With a weight in the hands and feet anchored in a decline bench, lean the trunk back to around a 45-degree angle and hold.
From this position, rotate the trunk with the weight from side to side.
The straighter the arms, the heavier the weight, and the faster the motion, the more difficult the rotation effort will be. You can increase difficulty of the isometric support by holding the trunk closer to horizontal.
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. Anchoring the feet allows more weight, more speed and more options for trunk angle.
Programming
Perform at the end of a training session. Perform 8-15 reps/side.
From this position, rotate the trunk with the weight from side to side.
The straighter the arms, the heavier the weight, and the faster the motion, the more difficult the rotation effort will be. You can increase difficulty of the isometric support by holding the trunk closer to horizontal.
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. Anchoring the feet allows more weight, more speed and more options for trunk angle.
Programming
Perform at the end of a training session. Perform 8-15 reps/side.
