Zirv FitnessStrength exercise
Battle Rope Russian Twist
How to do it
- Sit on the floor with knees bent and heels down, leaning the torso back to roughly 45 degrees while holding both rope ends together at the chest.
- Lift the rope ends slightly off the floor and brace the core to hold the leaned back position steady.
- Rotate the torso to tap the rope ends toward the floor beside one hip, then reverse and rotate to the opposite hip, moving through the waist while the shoulders track the rotation.
- Exhale sharply with each rotation toward a hip and inhale briefly as the torso passes through center.
- Continue alternating twists for 10 to 12 controlled repetitions per side, keeping the rotation speed even rather than rushed.
- Keep the chest lifted and the lower back from rounding as fatigue sets in, which is the most common fault in this position.
Muscles worked
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises