Exercise
Russian Twist (Medicine Ball)
The Russian Twist (Medicine Ball) is a seated rotation exercise that adds light resistance to improve core control and stability.
Russian Twist (Medicine Ball)
The Russian Twist (Medicine Ball) is a seated movement where you lean back slightly and rotate your upper body while holding a medicine ball. The added weight increases the demand on your core and helps build better control during twisting motions used in daily activities and sports.
You should feel this exercise mainly in the middle and sides of your core as you rotate from side to side. Keep your chest lifted, your back long, and move the ball with your torso rather than just your arms. Control the tempo and rotate only as far as you can without losing balance.
This exercise fits well into core workouts, circuits, or as a finisher after strength training. To make it easier, keep your feet on the floor or use a lighter ball; to make it harder, slow the movement or increase the ball weight while maintaining steady control.
How to Perform the Russian Twist (Medicine Ball)
- Sit on the floor with your knees bent and feet flat, holding the medicine ball close to your chest with both hands.
- Lean back slightly to create a 45-degree angle between your torso and the floor, engaging your core muscles to maintain this position.
- Lift your feet a few inches off the ground while keeping your knees bent, creating a V-shape with your body as you balance on your sit bones.
- Extend your arms forward with a slight bend in the elbows, holding the medicine ball approximately 6-8 inches away from your chest.
- Exhale as you rotate your torso to the right, bringing the medicine ball toward the floor beside your hip while keeping your feet elevated and spine long.
- Inhale as you return to center, maintaining tension in your abdominal muscles and keeping your chest lifted throughout the movement.
- Exhale and rotate to the left side in the same controlled manner, ensuring your shoulders remain pulled back and down away from your ears.
- Continue alternating sides in a smooth, controlled motion, focusing on rotating from your midsection rather than simply moving your arms.
Important information
- Keep your back straight throughout the exercise; avoid rounding your shoulders or collapsing through your chest.
- Adjust the difficulty by changing your foot position—keep both feet on the ground for beginners or extend your legs fully for advanced practitioners.
- Focus on rotating through your torso rather than just moving the ball with your arms to maximize core engagement.
- Start with a lighter medicine ball (2-4 lbs) and progress to heavier weights only after mastering proper form.
FAQ - Russian Twist (Medicine Ball)
The Russian Twist primarily targets your obliques and rectus abdominis (six-pack muscles), while also engaging your transverse abdominis (deep core), hip flexors, and lower back muscles. The rotational movement specifically challenges the obliques, making it excellent for developing a strong, functional core.
Beginners should start with feet flat on the floor, use a lighter medicine ball (2-4 lbs), and perform slower, controlled rotations with a smaller range of motion. As you build strength, progress by lifting your feet, increasing the medicine ball weight, or extending your arms further from your body.
The most common mistakes include rounding your lower back, rotating your hips instead of keeping them square, rushing through the movement, and not hinging properly at the hips. Focus on maintaining a neutral spine, moving with control, and keeping your standing knee slightly soft rather than locked.
Incorporate Russian Twists 2-3 times weekly as part of your core training, allowing at least 48 hours between sessions for muscle recovery. Start with 2-3 sets of 10-15 rotations per side, gradually increasing volume as your core strength improves.
Russian Twists may not be suitable for those with acute lower back pain or certain spinal conditions. If you have back issues, consult a healthcare provider first, and consider modifications like keeping both feet on the floor, reducing range of motion, or substituting with plank rotations until core strength improves.
Russian Twist (Medicine Ball)
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