The Russian Twist on an Exercise Ball is a great way to increase the range of motion and the power of your core rotation, which is crucial for a great golf swing.
The Russian Twist on an Exercise Ball 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 an exercise ball, often referred to as a Swiss ball, and also known as a balance ball, fitness ball, gym ball, stability ball, physioball, Swedish ball, therapy ball, or yoga ball.
Figure 1. Russian Twist on an Exercise Ball Video.
Steps
- Start by lying face-up with your shoulder blades resting on an exercise ball, your hips lifted in a bridge position, your shoulder blades back and down, your hands together and arms straight up in the air.
- Keeping your hips and thighs as horizontal as you can, rotate your shoulders and core to the right, rolling the exercise ball underneath your right shoulder until your shoulders are vertical.
- Return to the starting position and repeat the movement in the opposite direction.
- Repeat for the desired number of repetitions.
Contract your glutes and engage your abdominal muscles to keep your thighs and hips as parallel to the floor as possible. Keep your shoulder blades pulled back and down throughout. Do not let your hips drop during the movement.
You should feel it working and stretching your core and hips.
Variation
To make this exercise more challenging, perform it while holding a weight – see the Core Rotation on an Exercise Ball.
You can also try the classic Russian Twist Exercise variation.
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