Weighted Russian Twist

Start

Finish

How to do it

Sit with knees bent and heels lightly on the floor, lean back to about 45 degrees with a tall chest, hold a dumbbell at the sternum and rotate the ribcage to tap the weight beside each hip.

Muscles worked

Primary: obliques · Also works: core, hip_flexors

Equipment

Dumbbells

Common mistakes

• Swinging the arms side to side while the torso stays still — the ribcage must turn, not just the hands
• Rounding the lower back into a C-shape under load, which is where this exercise hurts people
• Going fast for reps instead of controlling the rotation and pausing at each side

Variations

• Keep the heels down to reduce the load
• Feet lifted for a harder version
• Use a light plate or a kettlebell instead

Can't do this one? Swap it for

• Russian Twist
• Cable Woodchop
• Bicycle Crunch
• Band Low To High Woodchop

Take care: ABROFIT automatically removes this movement for anyone who has flagged a lower back problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Pallof Pressobliques
• Side Plankobliques
• Kneeling Side Plankobliques
• Side Plank Hip Dipobliques
• Side Plank Reach Throughobliques
• Side Plank Leg Raiseobliques