Russian twists are a popular core exercise known for targeting the obliques and improving rotational strength. However, like any exercise, performing them incorrectly can reduce effectiveness and increase the risk of injury. To help you get the most out of your Russian twists, here are some common mistakes to avoid and tips for perfecting your form.
Mistake 1: Using Momentum Instead of Controlled Movement
One of the most frequent errors during Russian twists is swinging the torso too quickly and relying on momentum rather than engaging the core muscles.
- Why It Matters: Momentum reduces the muscle activation and can strain the lower back.
- How to Fix It: Slow down your twisting motion, focus on controlled, deliberate rotations, and use your abdominal muscles to initiate movement.
Mistake 2: Rounding or Slouching the Back
Many people allow their spine to round forward, losing proper posture while twisting.
- Why It Matters: A rounded back increases the risk of spinal injury and reduces core engagement.
- How to Fix It: Keep your chest lifted, shoulders back, and maintain a straight spine throughout the exercise.
Mistake 3: Letting the Feet Rest on the Ground
Placing your feet flat on the floor can reduce the challenge and limit core activation.
- Why It Matters: When feet are grounded, the exercise becomes less effective for your hip flexors and lower abs.
- How to Fix It: Try lifting your feet slightly off the floor and balancing on your sit bones to increase core activation. Beginners can keep feet down initially, but aim to progress.
Mistake 4: Not Engaging the Core Properly
Failing to brace your abdominal muscles means the movement is less effective and puts unnecessary strain on your lower back.
- Why It Matters: Without core engagement, the obliques and abs don’t get fully worked, and your back may compensate.
- How to Fix It: Before starting each twist, tighten your core as if preparing for a punch to the stomach, and maintain that tension during the exercise.
Mistake 5: Twisting Only the Arms Without Rotating the Torso
Moving just the arms side to side while keeping the torso still minimizes the benefit of the exercise.
- Why It Matters: The obliques and core muscles aren’t fully activated if the torso doesn’t rotate.
- How to Fix It: Focus on rotating your torso and ribcage, moving the entire upper body rather than just swinging your arms.
Mistake 6: Over-Rotating or Twisting Too Far
Twisting beyond a comfortable range of motion can strain the spine or lead to injury.
- Why It Matters: Excessive rotation can stress spinal joints and surrounding muscles.
- How to Fix It: Twist only as far as you can while maintaining good posture and control. Your movement should feel natural, not forced.
Mistake 7: Holding Breath During the Exercise
Many exercisers unintentionally hold their breath, which can increase tension and reduce endurance.
- Why It Matters: Proper breathing supports muscle performance and prevents dizziness or fatigue.
- How to Fix It: Exhale as you twist to one side and inhale as you return to the center.
Conclusion
Russian twists are an excellent exercise for developing core strength and improving rotational power—when done correctly. Avoiding these common mistakes will help you get better results, reduce the risk of injury, and make your workouts more effective. Focus on controlled movements, proper posture, and core engagement to master the Russian twist and build a stronger, more functional core.
Stay mindful of your form and twist your way to better core strength!