Cable twist alternative

In their efforts to sculpt a perfect waist, a lot of people rely on the Russian Twist exercise to target the obliques at the sides of the waist. While this exercise will definitely target the internal and external obliques, it also brings some inherent problems with it. The lower back is put in a vulnerable position when you do this exercise, and the more weight you use, cable twist alternative, the cable twist alternative compromised it becomes. In this article, I provide you with 11 Russian Twist alternatives that you can use as the basis of your core workouts.

The Russian twist is an easy to use and easy to master core exercise. While crunches and planks are strong candidates for your next core workout , the Russian twist offers slightly different benefits. Better yet, each utilizes a range of resistance options from bodyweight to dumbbells , or even landmines. The side lying crunch is a perfect beginner exercise. Most of your body is supported by the ground, making execution that much easier.

Cable twist alternative

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head. A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways. Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head. Some exercises may require you to use only one handle. Pay close attention to the animation to verify the number of handles needed.

For powerlifters, core training should be an integral part of your GPP general physical preparedness workouts.

Below are a list of exercises that you can use as an alternative to the ones on your programme. The exercises become progressively harder as you scroll down. Lie on your back, arms extended to the side and both legs raised with the knees bent. As you inhale allow the legs to lower to one side under control. As you exhale draw your navel to spine and bring the legs back to centre. Aim to keep your shoulders in contact with the floor. Alternate sides.

However, not everyone wants to lay on the floor, and for some, Russian twists can cause lower back discomfort. I use these with my clients, and in this post, I'll explain why they're a good alternative, how to do them, and offer some tips to maximize your gains. The cable wood chop is a popular alternative to the Russian twist. It is suitable for beginners as you can begin this exercise with very light weights. This variation should be performed with a cable machine with a single-arm handle attachment. This will increase the tension in the repetition when the cable handle is furthest away from the cable column.

Cable twist alternative

In their efforts to sculpt a perfect waist, a lot of people rely on the Russian Twist exercise to target the obliques at the sides of the waist. While this exercise will definitely target the internal and external obliques, it also brings some inherent problems with it. The lower back is put in a vulnerable position when you do this exercise, and the more weight you use, the more compromised it becomes. In this article, I provide you with 11 Russian Twist alternatives that you can use as the basis of your core workouts. The side ball crunch is an advanced version of the standard crunch exercise that targets the obliques. The instability of the ball also activates stabilizer muscles around the core. The dumbbell side bend is a core exercise that targets the obliques as well as the glutes and hamstrings. The degree side bend is an advanced oblique exercise that uses your body weight to provide a resistance load to the sides of the waist. The kneeling side plank is a beneficial exercise for the obliques and the glutes. It is also a good move to improve lateral spinal stability.

Claremore progress obituaries

As a side note, those with a history of lower back or spine strain should avoid the dumbbell side bend as it can create significant shear force when performed to excess. The Side Plank Equipment Needed. A group of muscles on the outside and sides of your lower arm. In essence, the movement involves the lifter beginning with their arms raised diagonally out to the side before they forcefully twist the handle across their body, rotating the torso as they do so. Continue until your hands reach the level of your opposite thigh. This exercise should be performed in a controlled manner as much as possible to maximize how much you use the abs without over-relying on the hip flexors. To progress this exercise, you can simply increase the weight. The first and most viable alternative to the Russian twist is the side crunch or oblique crunch — specifically the one involving the exerciser lying on their back. The cable torso rotation is another excellent core rotation exercise that will improve your core strength and power and strengthen your waist muscles. Band Overhead Side Bend. Last Updated:. If you have scoliosis, find out more ways you can keep powerlifting while keeping your spine healthy in the article How To Powerlift With Scoliosis Complete Guide. If you continue to experience lower back pain, make sure that you stretch your arms to the sky, squeeze your glutes and gently push your feet away from you to create tension in your thighs.

Cable crunches are a great core exercise that can build your abdominal muscles, which is why they are performed by bodybuilders, strength athletes, and general gym-goers. However, cable crunches rely on the use of a cable column, which can be a barrier to those who do not have access to a cable machine, either because you work out at home or the cable machines are always busy at your gym.

Both allow for greater emphasis on the obliques without fatigue or lower back soreness becoming a limiting factor. In this article, I provide you with 11 Russian Twist alternatives that you can use as the basis of your core workouts. Your obliques will still be worked as they prevent your torso from twisting. Alternatives Exercises that target the same primary muscle groups with different equipment Weighted Twisting Crunch. Side planks bring an uniquely isometric aspect to your Russian twist alternatives. Steve Theunissen is a former gym owner and personal trainer based in Tauranga, New Zealand. Better yet, each utilizes a range of resistance options from bodyweight to dumbbells , or even landmines. It is easy to increase the total number of reps for many different exercises, but there can be a limit to how much you can keep on increasing reps before the exercise plateaus or the workout becomes boring for you. They either demand a ton of coordination, full-body strength, or use long levers such as the landmine oblique twist to smoke your obliques. For greater balance, the arms should be extended out to both sides with the upper back and hips resting firmly on the floor as well. The Windshield Wiper Equipment Needed. Push through the foot and rotate the body taking the ball in an upwards motion across the opposite shoulder. The Side Plank Equipment Needed.