Tsunami Barbell
    Russian Twist
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    Core

    RUSSIAN TWIST

    Rotational core exercise that builds oblique strength and rotational power. Important for athletic performance and core stability.

    KEY TARGETS
    • Primary MuscleCore
    • EquipmentBodyweight
    AVOID MISTAKES
    • • Rapid descent without control
    • • Improper bracing / lost tension
    • • Inconsistent range of motion

    Setup

    Sit on floor with knees bent, feet elevated slightly. Lean back until you feel your abs engage. Hold a weight (medicine ball, plate, or dumbbell) at chest height.

    Execution

    Rotate your torso to one side, bringing the weight to your side. Return to center, then rotate to the other side. Keep core tight and back straight throughout.

    Exercise technique image

    Key Cues

    • Rotate with core, not just arms

    • Keep back straight: don't round

    • Control the movement: no rushing

    • Full rotation: weight to each side

    • Core stays engaged throughout

    Common Mistakes

    • Using momentum to swing the weight

    • Rounding the back

    • Not rotating fully

    • Going too fast

    • Not engaging core

    Programming

    3-4 sets of 20-40 reps (10-20 per side). Start without weight, then add resistance as you get stronger. Russian twists are excellent for building rotational strength that transfers to sports and daily life.

    READY TO LIFT?

    Add the Russian Twist to your next training cycle. The next week can change from what you logged.

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