Russian Twist

The Russian Twist is a core exercise that primarily targets the obliques (side abdominal muscles) and also engages the rectus abdominis (front of the stomach) and hip flexors. This rotational movement helps to improve core strength, balance, and stability. It’s an effective exercise for building functional strength and is commonly included in both calisthenics and strength training routines.

How to Perform the Russian Twist

1. Starting Position:

• Sit on the floor with your knees bent and feet flat on the ground.
• Lean back slightly, maintaining a straight back, and lift your feet off the floor (optionally, keep your feet on the floor for an easier variation).
• Hold your hands together or grasp a medicine ball or weight for added resistance.
• Keep your core engaged and spine neutral, ensuring your chest is open and your shoulders are relaxed.

2. Initiating the Movement:

• Rotate your torso to one side, bringing your hands (or the weight) toward the floor beside your hip.
• Keep your arms slightly bent as you rotate, and exhale during this motion.
• Focus on rotating from the torso, not just the arms, to fully engage the obliques.

3. Twisting to the Other Side:

• After reaching the side, rotate to the opposite side in a controlled motion, bringing the hands or weight toward the floor next to the other hip.
• Ensure the movement is controlled and that your torso is doing most of the work.

4. Repetitions and Sets:

• Beginners: 10-12 reps per side, 2-3 sets
• Intermediate: 12-20 reps per side, 3-4 sets
• Advanced: 20+ reps per side, 4+ sets or use a heavier weight for added resistance.

Variations and Progressions

1. Seated Russian Twist (Beginner)

• Keep your feet on the floor while performing the twist. This reduces the intensity and allows for better control.

2. Weighted Russian Twist (Intermediate)

• Hold a medicine ball, dumbbell, or kettlebell in your hands for additional resistance. This increases the challenge to your obliques and core.

3. Leg Raised Russian Twist (Advanced)

• Raise your legs off the floor as you twist, making the movement more challenging by engaging your hip flexors and increasing the demand on your core.

4. Decline Russian Twist (Advanced)

• Perform the twist while lying on a decline bench to increase the range of motion and the challenge to your core and obliques.

5. Russian Twist with a Pause (Elite)

• Pause for 1-2 seconds at each side to increase time under tension, which will maximize muscle engagement in the obliques.

Tips for Maximum Effectiveness

✅ Engage Your Core: Keep your core tight to avoid straining your lower back. Make sure the twisting motion comes from your torso, not your arms.

✅ Control the Movement: Perform the twists slowly and deliberately to maximize the activation of your obliques. Avoid jerking movements.

✅ Breathe Properly: Inhale as you twist to one side and exhale as you twist to the other side.

✅ Maintain Good Posture: Keep your spine neutral and avoid rounding your back during the exercise. The chest should remain lifted, and shoulders should stay relaxed.

✅ Range of Motion: Twist as far as you can without sacrificing form, ensuring the rotational motion comes from your torso rather than just your arms.

Common Mistakes to Avoid

❌ Using Arms Too Much: The arms should remain relaxed, and the focus should be on rotating through your torso. Avoid using the arms to force the movement.

❌ Not Engaging the Core: Not engaging your core can cause strain on your back. Make sure to keep your core tight and protect your spine.

❌ Rounding the Back: Keep your back straight and avoid slouching. The movement should come from a slight lean back, but don’t collapse into your lower back.

❌ Moving Too Quickly: Don’t rush through the movement. Control each twist for maximum engagement in the muscles.

❌ Not Using Enough Rotation: Make sure to rotate fully from your torso. If you only twist slightly, you won’t activate the obliques as effectively.