The problem is, ask any osteopath or chiropractor, and they’ll tell you that flexion of the spine together with rotation is one of the greatest causes of disc and lower back pain issues. Those with a preexisting lower back pain issues are really chancing their luck by performing this movement.
You could argue that the spine is meant to stay straight and not flexed during this exercise but this rarely happens. With the majority of people suffering from weak core muscles and then the addition of an extra load, like a kettle bell, the spine does become flexed very quickly.
Think about how you spend many hours of the day and you realize that most of us sit hunched over at a desk, watching TV on the sofa, or bent overlooking at phones or screens. It is common place now to see forward head postures and bad kyphosis in the upper back.
It makes no sense to move from the office where you have been sitting hunched over all day to only go and repeat the same movement in a local gym with a kettle bell. If anything more people should be using exercises to strengthen the back of the body and correct poor forward leaning postures.
If like many people you are performing the kettlebellRussiantwist to reduce your waistline then you may want to choose a more efficient exercise. Many wrongfully believe that the Russian twist is good for losing weight around the waist due to the localization of the movement.
One of the consequences of too many Russian twists is the fact that your obliques will increase in size actually making your waistline look even wider than before. Scientific research has now shown that the core muscles act to protect the spine against rotation to avoid injury.
One final reason why there are better exercises than the kettlebellRussiantwist is because it doesn’t offer any functional carry over into daily life. Plus, the kettle bell farmers carry works deep into the oblique and core muscles by preventing your body from falling sideways.
All the exercises listed above have great carry over into daily life whether it’s squatting, used every time you sit down and stand up, or bracing your spine from a pushing and pulling position. There are many more effective kettle bell exercises for the core muscles that will not damage your lower back or degrade your posture.
If fat loss is your goal then Russian twists may even be counterproductive to your cause, full body kettle bell exercises would be a better choice. To reduce your waist useful body exercises to burn calories and a well-balanced diet.
In this installment of our kettle bell workout series, we'll explain the proper execution of the kettlebellRussiantwist. The muscle groups most affected by this routine will be the abdominal and the lower back.
Sit on the floor with your knees bent and feet flat, keeping them about hip distance apart. This is an intermediate kettle bell routine, but we always recommend that, if you're not yet to that level, it's advisable to work with a fitness professional to assure proper form and execution of your kettle bell workout until you have progressed to the intermediate stage.
Contact Tim Adams for a free consultation or stop by the store and take a test swing. The Russian twist allows you to work the entire core area without doing boring sit-ups and crunches.
In fact, going too heavy is counterproductive here, as you will lose form very quickly. With knees bent, and feet flat on the ground, grab the kettle bell by the horns, or by the bell.
Lean slightly back, keep the elbows in tight to the body, and hold the bell about 2-3 inches away from the chest in order to really engage the core. This ensures that the core is worked by providing a deeper rotation of the entire upper body, and not just movement of the arms.
Lower the kettle bell to 2-3 inches off the ground during the twist for additional abdominal activation. I'm a Personal Trainer, e-500 Hour Registered Yoga Teacher, and expert group fitness instructor.
Repeat steps 2-3 for 4-8 reps if you want to develop larger and stronger muscles, or 12-16 reps if you want to focus on improving your coordination and cardiovascular fitness. The Russian twist is a simple and effective way to tone your core, shoulders, and hips.
It’s a popular exercise among athletes since it helps with twisting movements and allows you to quickly change direction. It’s also ideal for anyone looking to tone their midsection, get rid of love handles, and develop that all-important core strength, which helps with balance, posture, and movement.
Below are directions for how to do a traditional Russian twist along with variations and additional abdominal exercises. For beginners, press your feet into the floor or extend them straight out as you get a feel for the movement.
Elongate and straighten your spine at a 45-degree angle from the floor, creating a V shape with your torso and thighs. Reach your arms straight out in front, interlacing your fingers or clasping your hands together.
If you don’t have a weight, grab a compact household object that’s at least five pounds. Hold a dumbbell, weight plate, or medicine ball between both hands.
Twist the same way as the original variation, keeping the weight at chest level or tapping it to the floor each time. Sit with bent knees and your feet pressing firmly into the floor, holding a dumbbell in each hand next to your chest.
Talk to your doctor or personal trainer if you have any injuries or health conditions that may be affected by this exercise. Use caution when starting this exercise if you have or develop any concerns with your neck, shoulders, or low back.
The Russian twist targets your midsection, so if you’re pregnant, don’t do this exercise without first consulting a doctor or fitness expert. These options may be more gentle on your low back or simply feel better for your body.
Open the front of your body to the side, placing your right hand on your hip. Raise your right arm, keeping a slight bend in your left elbow.
To begin this exercise, lie on your back with your knees bent and your feet on the floor near your hips. Engage your core as you lift your head and upper body slightly.
Gently tap the floor with your hip before returning to the starting position. Engage your core as you extend your left arm right leg.
Gaze down toward the floor, keeping your spine and neck in a neutral position. Hold this position for 5 seconds, keeping your shoulders and hips square.
Russian twists are a fantastic core exercise to add to your routine or to use as a base to build one. Start slowly in the beginning, and allow yourself time to recover after each core workout.
The kettle bell lunge press is a multi-functional movement that targets numerous muscles in your upper and lower body. The lunge is a fantastic movement but when you add a press to it, it becomes dynamic.
This kettle bell exercise takes a lot of co-ordination and you need to ensure our posture is standing upright and that… This exercise is a great cardio workout that gets the heart pumping and helps strengthen the back and shoulders.
The kettle bell goblet squat is a fantastic compound movement that strengthens your back and legs. The kettlebellRussian swing is one of the most popular kettle bell movements because of its versatility.
It builds your muscles, enhances your balance, improves your core stability, increases your range of motion and much more. Join Power Systems Master Coach PJ Stahl for a 3-part, total body kettle bell workout.
He has great cues and training tips to help you maximize your form, technique, and execution for this workout. This workout + warm-up and cool down will take approximately 30 minutes and will provide a total body calorie burn.
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