How To Do Kettlebell Russian Twist Properly

The kettlebell Russian twist Includes use of a kettlebell in the Russian twist workout routine.

A kettlebell, a metallic weight, historically used in Russia to weigh crops in the 18th century, has transformed to be amazing workout equipment that builds strength and endurance.

Kettlebells are almost similar to dumbbells, however; their center of weight goes beyond the hand. As such, they can facilitate swinging movements, balance, and coordination.

The Russian twist on the other hand is a particularly simple abdominal workout routine that focuses on the body’s core, shoulder muscles, and hips.

The exercise builds strength on the abdominal core muscles via the twisting motions done in repeated sets.

Including the kettlebell in the Russian twist workout routine, induces stimuli in the abdominal muscles.

In addition, it builds strength in the surrounding muscular structures located around the abdomen as the muscles tire up when overcoming the tension and resistance generated.

HOW IS THE KETTLEBELL RUSSIAN TWIST PERFORMED?

Here’s how to do it:

  • Step 1: Get a wide and open space. Place an exercise mat on the floor so as to cushion your bones and muscles of the lower back such as a yoga mat. (This will prevent any unnecessary pain.)
  • Step 2: Sit on the mat with legs bent and feet flat on the floor, creating a V-shape.
  • Step 3: Hold the kettlebell with both hands at the chest level, and then lean back to a 45 degrees angle. Maintain the spine in a straight level.
  • Step 4: Rotate your upper body slowly from side to side so as to draw the kettlebell from side to side of your hips. It is essential to maintain your balance throughout and consistently breathe in and out to maintain the flow of oxygen.
  • Do this for at least 8-10 reps for 2-3 sets.

Visit the link to view a simple demo on the workout:

WHAT MUSCLE GROUPS DOES KETTLEBELL RUSSIAN TWIST WORK?

The kettlebell Russian twist is primarily an isolation exercise that focuses on the core abdominal muscles located on the lower part of the upper body.

The exercise targets the following muscle groups:

OBLIQUES.

The internal and external obliques act as secondary stabilizer muscles and movers.  They form the largest part of the trunk area in the abdomen.

Both sides of the body have oblique muscles.

Their main functions include pulling the chest as a whole downwards and facilitating the rotation of the trunk and spine.

TRANSVERSUS ABDOMINUS.

This is a deeper abdominal muscle. It sits below the internal and external obliques and spans the lower ribs down the pelvis.  The muscle sits horizontally around the abdomen.

Strengthening the muscle builds a stronger core, reduces back pain, and makes day-to-day activities easier to do.

RECTUS ABDOMINIS

The rectus abdominis muscle sits in the front of the body, beginning at the pubic bone and ending at the sternum. It’s located inside the abdominal area.

BENEFITS OF KETTLEBELL RUSSIAN TWIST

The exercise has numerous benefits to the overall lower body training. They include:

IT HELPS IN PREVENTING FUTURE INJURIES

The workout prevents future core injuries that may occur due to extreme physical activities by stabilizing the target muscles involved in the workout routine. Consistent repeated workouts over time build muscle strength, endurance, and stability.

Further, due to the strengthening of the bone and connective tissue by the effect of the kettlebell, more muscle stability and strength are built up.

BUILDS UP GENERAL CARDIOVASCULAR ENDURANCE

The exercise often involves high volumes of repetitions per set. The exercise is generally a complex movement involving the entire body.

It, therefore, induces some level of cardiovascular strain. Over time, it improves breathing and generally, proper oxygen flow consequentially improves cardiovascular health.

IMPROVES COORDINATION, BALANCE FLEXIBILITY

The workout requires a great deal of focus, coordination, and balance to get the exercise right.

Repeated sets build up great body coordination, balance, and flexibility over time especially due to the repeated twisting motions.

ALTERNATIVES TO KETTLEBELL RUSSIAN TWIST

There are great alternatives to the exercise, such as:

AB CRUNCHES

Ab Crunches are common abdominal muscles’ workout routine. They are almost similar to sit-ups however the involve lifting the upper body up off the ground using the core. The Ab Crunches target the Abs and the obliques.

The Ab Crunches strength the core, Cardio and build full-body strength.

REVERSE CRUNCHES

Reverse crunches are a body-weight workout that focuses on the abs and quadriceps. When properly done, reverse crunches build up muscle in the core, hips, legs, lower body, and upper legs. It’s a simple exercise to do as no equipment is required.

SUPERMAN EXERCISE

The superman exercise focuses on the core and lowers back muscles while providing a great stretch for the back muscles. The stretch builds up back and core strength.

It’s a great home or gym workout to do on the go as no equipment is required.

BARBELL DEADLIFT

The barbell deadlift is a great strength workout that you can do at home. It strengthens the glutes, hamstrings, and spinal erectors muscles. It focuses on the legs, lower back, lower body, and upper legs. A barbell is included in the exercise.

KETTLEBELL RUSSIAN TWIST MISTAKES TO AVOID

To achieve the maximum effect from the workout then you have to avoid the following:

AVOID FAST-PACED ROTATION MOVEMENT

Avoid pacing through the waist rotation movement and thus reduces the tension build around the abdominal area thus decreasing the overall effect of the workout.

Maintaining correct body movement is essential in building up tension in the muscles and therefore building up strength.

AVOID TWISTING THE LOWER BACK

Avoid twisting the lower back, this decreases the rigidness of the torso. Excessive rotation of the spine could be dangerous. The focus should be on moving the arms from side to side.

AVOID MOVING THE KNEES FROM SIDE TO SIDE

Avoid moving the knees as the movement takes away effect on the core area and this, therefore, reduces core muscle engagement and consequentially reduces the impact on the obliques.

CONCLUSION

Kettlebell Russian Twist is a simple home workout exercise that can be done right at the comfort of your home or at the gym.

It’s worth noting that some level of Russian twist experience is required to properly perform the workout.

Most importantly, consistency is key in achieving your gym goals. Be sure to keep a consistent track record on your workout routine to achieve the best effect on the target muscles.