Video
Instructions
- Sit on a mat with your knees bent and feet elevated off the ground.
- Hold a kettlebell with both hands in front of your chest.
- Lean back slightly to engage your core while maintaining a straight spine.
- Twist your torso to one side, bringing the kettlebell beside your hip.
- Rotate to the opposite side in a controlled manner, repeating the movement.
Technical Tips
- Keep your feet off the floor throughout the exercise to maximize core activation.
- Rotate through your torso, not just your arms.
- Avoid collapsing your chest or rounding your lower back.
Breathing Tips
- Exhale as you twist to each side.
- Inhale as you return to the center position.
Restrizioni mediche
- Lower back pain or injury
- Herniated disc
- Postpartum recovery without clearance
- Recent abdominal surgery
The Russian Twist with kettlebell and elevated feet is an advanced variation of a core-strengthening movement designed to increase rotational stability and abdominal endurance. This exercise enhances core control by challenging your balance and requiring your obliques and stabilizers to maintain proper form throughout the motion. The inclusion of a kettlebell introduces resistance, intensifying the load on your trunk muscles. Keeping your feet off the ground increases the demand on your lower abs, while performing the exercise on a mat ensures comfort and reduces pressure on the spine. It’s a powerful option for improving core definition, functional fitness, and rotational strength in sports or general training routines.
What does elevating the feet do in a Russian Twist?
Elevating the feet increases the challenge to your core by engaging lower abdominal muscles and reducing ground support, improving balance and stability.
Is it safe to use a kettlebell for Russian Twists?
Yes, using a kettlebell safely adds resistance, but it's important to control the movement and maintain a neutral spine to avoid injury.
Can I use a mat during Russian Twists?
Yes, a mat provides support and cushioning for your tailbone and lower back, enhancing comfort and safety during the exercise.
How heavy should my kettlebell be for Russian Twists?
Start with a light kettlebell (4–8 kg) and increase gradually as your core strength and control improve.
Why do my hip flexors hurt during Russian Twists?
Tight or overactive hip flexors may be compensating for weak core muscles; keep the motion controlled and consider stretching or modifying if discomfort persists.