Russian Twist
A core rotation exercise that builds rotational strength and torso control — supportive of swing/throwing patterns. Performed seated in a V-position with controlled tempo.
About This Exercise
A core rotation exercise that builds rotational strength and torso control — supportive of swing/throwing patterns. Performed seated in a V-position with controlled tempo.
1Setup
Sit on the floor with knees bent and heels lightly touching the ground (or lifted for a harder version). Lean back to about a 45° angle so your core is engaged. Hold a weight, medicine ball, or just clasp your hands together at chest level.
2Execution
Brace your core hard. Rotate your torso to one side, controlling the movement (no momentum). Pause briefly, then rotate to the opposite side. Each side counts as one rep. Keep the chest lifted and the spine long throughout.
Pro Tips
- Brace the core hard before each rotation — no momentum
- Keep the heels grounded (easier) or lifted (harder) — match your control level
- Rotate from the obliques, not the arms — arms move because the torso rotates
- Add a weight (DB, KB, or plate) once bodyweight feels controlled
Train This Exercise
Quick workout with this exercise
How to programme it
| Sets | 4 |
|---|---|
| Default reps | 10 |
| Rest | 60 sec |
| Movement pattern | Rotation |
| Movement type | Compound |