Weighted Russian Twist 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Other
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Weighted Russian Twist is an abdominal-focused exercise that primarily targets the abs while engaging the obliques as secondary muscles. Using a weight plate or similar object, you sit on the floor with your feet supported and your torso slightly leaned back at about a 30-degree angle. Holding the weight with arms slightly bent, you rotate your torso slowly from side to side, maintaining a straight back and controlled movement. This exercise strengthens core stability, enhances rotational strength, and improves oblique definition, all while requiring minimal equipment.
How to Perform
Place a mat on the floor and secure your feet under a stable object like a bench or similar support.
Sit on the mat and position your feet firmly under the support to stabilize your lower body.
Hold a weight plate or suitable object with both hands, keeping your arms slightly bent and extended in front of you.
Lean your upper body back to form roughly a 30-degree angle with the floor, ensuring your spine remains straight.
Engage your core and rotate your torso slowly from one side to the other, moving the weight in a controlled manner.
Focus on smooth, deliberate twists, avoiding jerky movements to maximize engagement of the abs and obliques.
Maintain a steady breathing pattern, exhaling as you twist and inhaling as you return to the center.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Perform the movement slowly to maximize muscle engagement and effectiveness.
Begin with a lighter weight to master the form, gradually increasing the load as your core strength improves.
How Not to Perform
Don’t use momentum to swing the weight; avoid fast, jerky twists.
Don’t let your back round or hunch; keep the spine straight throughout.
Don’t lift your feet off the support; keep them stable to maintain balance.
Don’t hold the weight too far from your body with locked arms; keep a slight bend.
Don’t lean back excessively beyond a safe angle; stay around 30 degrees.
Don’t twist only your arms; rotate your torso to engage the abs and obliques properly.
Don’t use a weight that is too heavy, which can compromise form and increase injury risk.
Don’t forget to breathe; avoid holding your breath during twists.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
