Weighted Russian Twist

Muscles worked

Setup

1. Secure your feet firmly under the rollers of a decline bench and sit with your knees bent.
2. Hold a weight plate with both hands, keeping it close to your chest or slightly extended for more challenge.
3. Lean back until your torso is at a 45-degree angle to the bench, engaging your core to hold the position.

How to do it

1. Rotate your torso to one side, moving the weight plate toward your hip while exhaling forcefully.
2. Inhale as you return to the center in a controlled manner, maintaining the 45-degree lean.
3. Rotate to the opposite side, ensuring the movement is driven by your midsection rather than just your arms.
4. Maintain a controlled tempo, focusing on a 1-second rotation and a 1-second return to center.

Form checklist

• Keep your spine neutral and chest up; avoid rounding your lower back.
• Ensure your hips remain glued to the bench to isolate the rotation to the waist.
• Follow the weight plate with your eyes and head to ensure full thoracic rotation.
• Keep your core braced tightly throughout the entire set to protect the spine.

Pro tips

• Focus on 'wringing out' your midsection like a towel at the end of each rotation to maximize oblique recruitment.
• Extend your arms further away from your body to increase the lever arm, making the weight feel significantly heavier.

Make it harder

• Increase the decline angle of the bench to increase the gravitational resistance on your upper body.
• Add a 2-second isometric pause at the end of each rotation before returning to the center.

Frequently asked

What muscles does the weighted russian twist work?

The weighted russian twist primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the weighted russian twist?

The weighted russian twist uses weight plate.

Is the weighted russian twist good for beginners?

The weighted russian twist is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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