Cable Russian Twists

About This Exercise

The Cable Russian Twist is a dynamic core exercise that targets rotational strength and stability. Performed with a cable machine and stability ball, it challenges the obliques and deep core muscles through a resisted rotation, mimicking sports and daily life movements that require anti-rotation and power transfer.

1Setup

1. Attach a single-handle attachment to a cable machine set at roughly chest height. 2. Place a stability ball several feet away, perpendicular to the machine. 3. Sit on the ball and walk your feet forward until your upper back and shoulders are supported, forming a straight 'bridge' from knees to shoulders. 4. Grip the handle with both hands and extend arms directly over your chest, aligning your hands with the pulley. Ensure the cable has light tension in this start position.

2Execution

1. Starting Position: Lie on the stability ball with hips elevated to form a straight line from knees to shoulders. Hold the cable handle with both hands extended above your chest. Engage your core to stabilize your torso. 2. Movement: Keeping your hips stable and still, slowly rotate your shoulders and torso as one unit away from the machine. Focus on using your obliques to pull the cable. Rotate only as far as you can maintain hip stability and neutral spine—this is often less than a 'full-quarter' turn. 3. Return: Pause briefly at the end of the rotation, then slowly and with control, use your core muscles to return your torso to the starting center position. Maintain tension on the cable throughout. 4. Repetition: Complete all reps on one side before switching setup to target the opposite side.

Pro Tips

• Initiate the movement by squeezing your obliques, not by pulling with your arms.
• Keep your hips as still as possible—imagine balancing a cup of water on them.
• Exhale forcefully as you rotate to help engage the deep core muscles.