At a glance
- Main muscle
- Core
- Equipment
- Band, ball or wheel
- Rep range in Mitta
- 10 to 20 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 2 kg
How to do it
- Torso upright.
- Rotate from your chest.
- Controlled.
Pick a weight you can lift for 10 to 20 reps with good form, and stop each set with a few reps left in the tank.
Why rating C
Very popular, but low loading and an unfavourable combination of flexion and rotation.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Cable Woodchop · Cable · rating B
- Pallof Press · Cable · rating C
- Cable Crunch · Cable · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the Russian twist.
Let Mitta set the weight.
Mitta plans the Russian twist with a weight and rep target for every set, worked out from your last sessions.
Questions about the
Russian twist
What muscles does the Russian twist work?
The Russian twist mainly trains your core.
How many reps of the Russian twist should I do?
Mitta plans the Russian twist at 10 to 20 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the Russian twist?
Good alternatives that train the same muscle are the cable woodchop, Pallof press and cable crunch.
Is the Russian twist good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the Russian twist have rating C?
Very popular, but low loading and an unfavourable combination of flexion and rotation.