Weighted Russian Twist (on stability ball)


Utility: Auxiliary
Mechanics: Isolated
Force: Pull



With weight plate or medicine ball in hand, sit on stability ball. Roll body down and lie with back on ball, hips nearly straight, and feet apart on floor. Hold onto weight with both hands with arms extending straight upward.


Turn torso to one side while keeping arms straight and perpendicular to torso throughout movement. Return weight back over shoulders by rotating torso to original position. Continue lowering weight to opposite side. Repeat.


Both arms should be kept straight and perpendicular to torso. Hips should also be kept nearly straight, only slightly bent. See Spot Reduction Myth.

This movement involves both spinal rotation and hip external rotation. Because leg to the opposite side of added weight acts to counter weight's resistance, greatest downward force onto floor is placed on foot nearest side of added weight. Since foot of near leg provides more secured base of support, external rotation of near hip provides significantly more torque as compared to relatively passive internal rotation of far hip.





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