Abs
Weighted Russian Twist
The Weighted Russian Twist is a strength exercise for your abs. Share of the load in the Zulta muscle model: obliques 49%, upper abs 12% and lower abs 10%.
How to do it
- Sit on a mat with knees bent and hold a plate or dumbbell at the chest.
- Lean back until the torso is about 45 degrees from the floor, back long.
- Keep the heels on the floor or lift the feet slightly.
- Rotate the torso to bring the weight beside one hip.
- Rotate to the other side and keep alternating under control.
Tips
- Keep the weight close to the body at first: holding it farther out is harder.
- Choose a load you can turn slowly with a long back.
Common mistakes
- Letting the weight swing you from side to side.
- Hunching the shoulders over the weight.
- Moving only the arms.
Muscles worked by the Weighted Russian Twist
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Seated and leaning back, the hip flexors hold the V. Turning the trunk against load trains the obliques as rotators, with the hips and shoulders transferring the force.
Weighted Russian Twist alternatives
Same equipment
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Frequently asked questions
What muscles does the Weighted Russian Twist work?
Mainly the obliques. The upper abs and lower abs assist.
Is the Weighted Russian Twist good for beginners?
The Weighted Russian Twist is rated intermediate. If you are new, learn the Russian Twist first and build up from there.
What is a good alternative to the Weighted Russian Twist?
For example the Decline Bench Russian Twist, Medicine Ball Russian Twist and Cable Woodchop. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.