Cable Russian Twists Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Cable russian twists focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- Connect a standard handle attachment, and position the cable to a middle pulley position.
- Lie on a stability ball perpendicular to the cable and grab the handle with one hand. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable.
- Grab the handle with both hands and fully extend your arms above your chest. You hands should be directly in-line with the pulley. If not, adjust the pulley up or down until they are.
- Keep your hips elevated and abs engaged. Rotate your torso away from the pulley for a full-quarter rotation. Your body should be flat from head to knees.
- Pause for a moment and in a slow and controlled manner reset to the starting position. You should still have side tension on the cable in the resting position.
- Repeat the same movement to failure.
- Then, reposition and repeat the same series of movements on the opposite side.
Exercise FAQ
When should I place this in my workout?
It works well in a warm-up for activation or at the end for focused core work. Keep the effort controlled, not maxed out. Think of it as controlled movement done with repeatable, clean reps.
How can I progress this safely?
Increase time under tension, then add resistance or a harder variation. Progress only if you can keep the same clean position. Think of it as controlled movement done with repeatable, clean reps.
What is the main goal of this core exercise?
The goal is stability and control. Keep the spine aligned and resist unwanted movement rather than chasing bigger range of motion. Think of it as controlled movement done with repeatable, clean reps.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
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