How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Core
Russian Twist
Rotation. We keep the chest up and the range honest, not a race.
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Core · Bodyweight, Kettlebell
How to handle weight
Carries: pick a load you can walk tall with — if you lean or hike a hip, go lighter. Pallof / chops: the stack should not twist you. Holds: cut the time before the shape dies.
Usual programming
3 × 12–20 taps.
Caution
Quality over a long ugly hold. Ribs down, glutes on, neck long. Hanging work: packed shoulders, no pendulum. Ab wheel: stay on knees until the lumbar does not sag.
Setup
Sit, lean a little, rotate the torso, tap the floor each side if you can.
Cues
- Move the ribs, not just the hands
- Feet down if needed
- Control
Common mistakes
- Waving the arms with a still torso
- Rounding into a slump
- Going too fast
Home swap
Dead bug with a reach
