Russian Twist

Training details Russian Twist

  • Primary Muscle
    Obliques, Straight Abs
  • Secondary Muscle
    Inner Abs
  • Equipment
    Body weight, Bumbbell, Ball, Weight Plate
  • Level
    Average

Guide for Russian Twist

  • For the easy version keep your heels on the ground and bend your knees to a 90 degrees angle
  • For a heavier version, lift up you heels above the ground and straighten your knee angle a bit
  • Lean your back against the ground until you have about 45 degrees angel
  • Pinch your shoulder blades and push your chest forward
  • Keep your back flat and straight the entire time, never ever bend it. That we hurt your spine
  • Rotate your torso from side to side, not your hips and legs
  • Do not only move your arms, it is your tors that should be moving from side to side
  • Do not use to much weight in this exercise, perform it with control

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Pull Down

The back muscles on the side are called Latissimus Dorsi or short your Lats, and they give the back its width. As the name suggests, this exercise mainly trains these muscles. There are lots of rowing exercises that train your lats, but the advantage of Pull Downs is that your lats are stretched out in the starting position. This is because the Lats muscle attaches to the arm bone and is stretched out completely when you lift your arms forward over your head. The path of movement for the muscle is thus long, which is good for muscle growth.