Movement overview

The Weighted Russian Twist is a core exercise that targets the oblique muscles and improves rotational strength. It involves twisting the torso while holding a weight, such as a dumbbell or a medicine ball, to increase resistance and engage the core more effectively.

Step-by-step cues

1. Sit on the floor with your knees bent and feet flat. Hold a weight with both hands close to your chest.
2. Lean back slightly, keeping your spine straight and core engaged.
3. Lift your feet off the ground, balancing on your sit bones. Maintain this position throughout the exercise.
4. Twist your torso to the right, bringing the weight beside your hip. Keep your arms slightly bent.
5. Return to the center, then twist to the left side in a controlled manner.
6. Continue alternating sides for the desired number of repetitions.

Technical tips

• Keep your core tight throughout the exercise to protect your lower back.
• Avoid using momentum; focus on controlled movements to maximize muscle engagement.
• If lifting your feet is too challenging, keep them on the ground for stability.
• Ensure that your back remains straight; avoid rounding your shoulders forward.
• Start with a lighter weight to master form before progressing to heavier weights.