Kettlebell Russian Twist: how to do it right
In short: Seated trunk rotation with a kettlebell, targeting the obliques with a peak of tension in the shortened position, when you reach the side.
How to do it, step by step
- 1Sit down, torso leaning back at about 45 degrees, knees bent, kettlebell held in both hands in front of your sternum.
- 2Rotate your trunk to bring the kettlebell toward one hip, turning your shoulders and not just your arms.
- 3Squeeze the obliques hard for 1 second when the load is at its maximum on the side.
- 4Control the return toward the center, without loosening the brace, then go to the other side.
- 5Keep a slow, controlled rhythm, speed kills the oblique work.
The mistake to avoid
Don't just swing your arms: your torso does the rotating and your back stays braced, not hunched.
Other common mistakes
- Turning only your arms and leaving your torso frozen, fix it by rotating the shoulders and thorax together.
- Going too fast by swinging the kettlebell, slow down and impose a pause in the shortened position to really load the oblique.
- Rounding your lower back, keep a light brace and a nearly neutral spine to protect the lower back.
- Neglecting the final squeeze by coming straight back, hold 1 second of contraction on the side before the return.
Muscles worked
- Main:
- Abs
External and internal obliques: prime movers of trunk rotation. The rectus abdominis stabilizes torso flexion, the transverse abdominis braces the abdominal wall. The hip flexors hold the leaning seated position.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Seated, torso leaning back at 45 degrees, knees bent, kettlebell held in both hands in front of your sternum. Rotate your trunk to the end of the rotation, squeeze for one second, then come back under control.
I don't feel anything, is that normal?
You should feel the sides of your stomach, at the end of the rotation. If you only feel your lower back, you are leaning back too far or the load is too heavy.
How fast should I do the movement?
Slowly, with a one second stop at the end of the rotation. Do not chase the number of reps but the quality: think about turning around your spine, shoulders moving, pelvis stable.
Where do I put my feet?
Feet on the floor to start, it stabilizes. Lifted once you have mastered it: the brace becomes much harder, but the rotation must stay just as clean.