Personal trainer and MF cover model Parker Cote looks at how to do some of the most commonly misperformed gym exercises. This month…the Russian Twist
What is the exercise?
Russian Twist
What muscle groups does it work?
The Russian Twist is a great core move that engages the obliques primarily but also targets the rectus abdominis and the deeper transverse abdominis.
How do people get it wrong?
This is the move I see done incorrectly the most. What most people do with a Russian Twist is to choose far too heavy a weight – less is more when it comes to oblique training. Going too heavy can throw form off and add size to the obliques, making the waist appear wider.
Another problem occurs when they follow their hands with their eyes and head; this significantly reduces tension on the obliques. Another way people get this wrong is they bend at the arms for the whole move. Full extension of the arms will make the resistance – whether it’s a medicine ball or even just your arms – much more direct on the abs.
Another mistake I see often is people simply sitting on the floor and placing a medicine ball by their side then rotating and placing it on the other side. This doesn’t engage the target muscles or do anything productive.
What is the correct form (step-by-step)?
Choose the lightest medicine ball you can find – or simply use your own bodyweight.
- Sit on a mat on the floor. Lean back until your torso reaches about a 45-degrees angle.
- Grab your med ball and fully extend your arms. If you are using bodyweight, simply press your hands together.
- Look straight ahead for the duration of the move. Engage your core, then rotate fully to the left side, then without stopping in the middle, rotate all the way to the right side. Exhale forcefully each time you change directions.
- Rep ranges can vary, but a good place to start is 12-15 reps per side, for 3 sets.
What happens when you get it right?
You avoid injury and get the most out of the move! One way you can really feel the difference with this is to try It with incorrect form intentionally for a few reps, then switch to correct form and you will literally feel the difference of proper engagement. So, perform a few reps with your arms bent and your head following your arms, then fully extend the arms and look straight ahead. You should feel the difference.
And if you want to progress it?
For most moves, increasing the weight would be the easiest way to progress, but I wouldn’t recommend it for the Russian Twist. Instead, simply lean back a little further. Also, while traditional form suggests keeping the feet off the floor, I sometimes recommend to clients to place their feet on the floor. It can offer more stability without taking away from the difficulty of the exercise.
ABOUT PARKER
Parker has appeared on more than 60 fitness magazine covers. He opened his own personal training studio in Boston, Massachusetts called Parker Cote Elite Fitness 10 years ago. He works to share his passion for fitness with many different people on a daily basis.
