Russian Twist
Seated torso rotation — rotational strength and obliques.
Execution
- Sit on your glutes, knees bent, feet either lifted or grounded.
- Lean the torso slightly back with a flat (not rounded) back.
- Hands clasped in front of the chest (or holding a weight); rotate left–right rhythmically.
- Movement comes from the trunk, not from the arms.
Tips
- Load with a dumbbell, kettlebell or water bottle to scale up.
- One rep = one twist to the left AND one to the right.
Rotation as the trunk's fourth job
The trunk has four jobs: resisting flexion, resisting extension, resisting lateral bending — and controlling rotation. The Russian twist addresses the last one. The obliques work here both to generate rotation and to brake it, and braking is actually the more common demand in sport.
Execution
Sit with knees bent, torso leaned back roughly 45 degrees and held steady there. The torso rotates under control to one side, then the other. The gaze follows the hands, the spine stays long — no rounding.
Important: the rotation comes from the ribcage, not the arms. If you only move your hands from left to right while the torso stays rigid, you're training nothing.
Common mistakes
- Rounded back. Rotating under load with a flexed spine is the worst possible combination for the discs. Sternum up, back long.
- Speed instead of control. Fast back-and-forth looks demanding but runs on momentum instead of muscle.
- Having your feet held down. That lets the hip flexors take over most of the work.
Programming and alternatives
Two to three sets of 10 to 16 slow rotations per side. If you have back issues, you're better served by anti-rotation exercises instead — such as the Pallof press or a side plank with a raised arm: the same musculature, without rotating under load.