The Russian Twist Exercise is a classic movement that will build strength and power in your abs while increasing the range of motion and the power of your core rotation, which is crucial for a great golf swing.
The Russian Twist Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.
Equipment
This exercise requires a weight that can be comfortably held in both hands. You can use a medicine ball (featured), weight plate, dumbbell, or something similar. For a different challenge, you can also try it while holding an exercise ball.
This is dedicated strength exercise, so choose a weight that is heavy enough to make the movement challenging, but enables you to complete all of your repetitions (reps) with proper form. The last couple of reps should be very difficult, but make sure that you can perform them properly.
If you are performing this exercise as part of a Golf Loopy Train like a Champion System programme workout, you should be able to complete the prescribed number of reps in the allotted time with proper form – adjust your tempo accordingly.
See How Much Weight Should I Lift? for more information.
Figure 1. Russian Twist Exercise Video.
Steps
- Start by sitting on the floor, leaning slightly back with your knees bent and heels on the ground, and holding a weight with your arms out in front of you.
- Turn your chest and arms to your left, taking the weight towards the ground.
- Return to starting position and repeat to your right side.
- Repeat for the desired number of repetitions on each side.
Sit tall, keeping your abdominal muscles engaged, your chest up and your back flat throughout. Keep your hips facing straight ahead.
You should feel it working your abdominal muscles.
Variation
You can make this exercise easier by using a lighter weight, or by bending your arms slightly, bringing the weight in towards your body.
Increase the weight and straighten your arms for increased difficulty.
As you become more proficient, lean back a little further, up to 45 degrees.
For a real challenge, try it with your heels lifted off the floor.
You can also try the Russian Twist on an Exercise Ball and Core Rotation on an Exercise Ball variations.
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