Weighted Russian Twist with Straight-Arms
Differentiation: Mechanics
This variation of a Russian Twist is unique. Here is how: you hold a weight plate in your hands while keeping your arms straight throughout the movement. This position engages your abs | as well as your oblique muscles. You also perform this exercise using a weight plate. Holding a plate strengthens your entire core even more and adds resistance to the movement.
Starting Position
To get into starting position, do this...
1) Optionally, it helps to use a partner to perform this exercise, but a partner is not required.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Obtain an Olympic plate.
4) Place a padded exercise mat on the floor.
5) Grasp the plate with both hands at the 9 o'clock and 3 o'clock positions.
6) Sit on the floor - with your feet anchored under a stationary object, or with a partner holding your feet still.
7) Lean your torso back
8) ...and bend your knees to create a "V" position - with your body.
9) Extend your arms and the plate straight outward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Holding the plate straight out in front of you, exhale as you gradually twist your torso to the right...
3) Then, inhale as you pivot the plate for the forward position - using a controlled movement.
4) This is the ending position.
5) Then, repeat the motion, twisting your torso to the left.
6) Continue reps until you have completed a full set, alternating sides for each rep.
Proper Form
Pay special attention to following proper form by...
Twist by contracting your oblique muscles. |Do not turning your shoulders only.
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.
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.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Valeo Exercise Mat | $17.51 |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.