Weighted Russian Twist

Body region

• Core

Muscles

Main

• External Oblique
• Internal Oblique

Helps

• Rectus Abdominis
• Iliopsoas

Holds

• Erector Spinae
• Transversus Abdominis

Equipment

• Weight Plate or Dumbbells

Technique

1. Sit on the floor with knees bent, lean back to about 45 degrees and hold a weight plate or dumbbell in front of your chest.
2. Rotate your torso to one side and tap the weight beside your hip.
3. Rotate to the other side in a controlled rhythm.

Cues

• Choose a weight that you can rotate without rounding the back.
• Keep your spine long and your chest lifted.
• Turn the ribcage, not just the arms.

Common mistakes

• Using a weight so heavy that the back rounds.
• Swinging the weight with only the arms.
• Dropping the torso back too far.

Alternatives

• Russian Twist
• Medicine Ball Russian Twist