Plate Twist

Differentiation: Mechanics

This variation of a Russian twist is unique. Here is how: you hold a plate near your chest, with your arms bent. This position adds resistance | and helps develop strength in your oblique muscles.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Obtain an Olympic Plate.

3) Place a padded exercise mat on the floor.

4) Sit on the floor - with your legs straight in front of you.

5) Hold the weight plate at chest height with both hands, elbows bent.

6) Slowly bend your knees to lift your feet slightly off the floor.

7) Lean back to maintain your balance.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you swing the plate to your right...

3) ...until the plate reaches your hips.

4) Inhale as you pivot the plate again to chest level.

5) This is the ending position.

6) Exhale as you swing the plate to the left...

7) ...until the plate reaches your hips.

8) Then, inhale as you return it to your chest.

9) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Use controlled movements to engage your core the most.

Be sure to use your core to move your body instead of moving the weight with your arms. Keeping the resistance to your core will ensure that this exercise offers the most beneficial effects.

Twist by contracting your oblique muscles. Do not turn only your shoulders.

Gear Advice

To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.

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Tip

Some people choose to cross their ankles.

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