Increased muscle mass in the torso often leads to better strength lifts and aesthetics due to more detailed midsections. Additionally, Olympic weightlifters may find that heavier barbells may start to spin creating a high degree of necessity for core stability and anti-rotational training within a program. The ability to withstand spinal flexion/extension in the squat can be assisted by rotational training muscle fibers. Rotational training can help runners, sprinters, CrossFit athletes, Olympic weightlifter, strongman, and powerlifter alike. Additionally, lifters will feel more flexible and in tune with their bodies. Increased rotational strength will allow for greater core stabilization, oblique muscle mass, and bracing capacities when under serious loads. Most strength, power, and fitness athletes train in the sagittal plane of motion, however that does not mean the rotational training should fall by the wayside. The ability to resist harmful rotation forces on the spine and lumbar disc is necessary for nearly every human being regardless of sport. Rather than doing strict Russian twists, some coaches recommend doing rotational twists that also allow the hips/pelvis to rotate in unison as well to minimize strain on the spine. It is important to note that some coaches may suggest that you do not do these, as they can add increase shearing forces on the lumbar spine. The key is to use a load that allows complete control of the core and obliques without having the lifter disregard form.īelow are three main benefits of performing standing Russian twists. Note, this movement can be done with a medicine ball, dumbbell, plate. Below is a complete listing of the primary muscles worked in the standing Russian twist, regardless of equipment (medicine ball, dumbbell, plate, etc) used.īelow is an exercise demonstration of the standing Russian twist. In addition, it can work the shoulders, arms, back, and hips depending on the apparatus and/or loading of the movement. The standing Russian twist is a core exercise that targets the muscles that stabilize the spine. Therefore, in this article we will discuss the muscles worked, exercise demonstrations, and potential benefits of standing Russian twists. In an earlier article we discussed the Russian twists, which are performed in a seated or lying position and can help newer lifters stabilize the pelvis and lumbar spine easier than this more progressed standing version. Speed can be anywhere from very slow to very fast-slower speed will force longer time under tension, while faster speed will demand resistance against greater force to stop the weight at the end of the range of motion on each side.In this article we will discuss the standing Russian twist, a core/oblique exercise variation that can promote muscle hypertrophy in the obliques and abdominals but not without some potential drawbacks as well. It can also be done on the floor or in a GHD or decline sit-up board, but ideally in any case the feet are anchored to allow a more solid position and greater reach with the arms. The anti-rotation Russian twist can be done with any weighted implement-plate, dumbbell, kettlebell, medicine ball, sandbag, etc. Sets of 8-15 reps in each direction are recommended. The anti-rotation Russian twist should generally be done at the end of training sessions. It’s a good addition to the more common exercises that address anti-flexion, anti-rotation, and anti-lateral flexion to establish more complete trunk stability and control. The anti-rotation Russian twist develops strength and stability to maintain trunk position in the presence of rotational forces. Faster motion of the arms will also create more force to withstand at the end range. The straighter the arms and the heavier the weight, the more difficult it will be. Keeping the trunk straight and lifted off the floor, hold a plate, medicine ball or other weighted implement in the hands and move at a controlled tempo from one side to the other without allowing the trunk to rotate with it. It’s best done with the feet anchored, such as in a GHD, decline sit-up board, or with the toes fixed under a machine or dumbbells. The anti-rotation Russian twist is simply a Russian twist in which only the weight moves while the trunk remains motionless. The anti-rotation Russian twist is a trunk stability exercise that improves the ability to resist influence by rotational forces.
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