Standing Barbell Twist

Body region

• Core

Muscles

Main

• External Oblique
• Internal Oblique

Helps

• Rectus Abdominis

Holds

• Erector Spinae
• Multifidus
• Quadratus Lumborum
• Gluteus Medius

Equipment

• Barbell

Technique

1. Place an empty or lightly loaded barbell on your upper back and hold it with a wide grip.
2. Stand with feet a little wider than hip-width, knees soft, and brace your abs.
3. Slowly rotate your shoulders to one side while the hips stay facing forward.
4. Return to the center under control and repeat to the other side.

Cues

• Turn slowly; this is a control exercise, not a swing.
• Keep the hips square and let the rotation come from the trunk.
• Stay tall with the chest up throughout.

Common mistakes

• Using a heavy load, which strains the spine at the end of the twist.
• Whipping the bar around so momentum carries it past a safe range.
• Letting the hips and knees turn with the shoulders.

Variations

• Seated Barbell Twist

Alternatives

• Dumbbell Side Bend
• Plank