How to do a Weighted Russian Twist
The Weighted Russian Twist is an intermediate weighted exercise that works your abs and obliques, with help from your lower back.
How to do a Weighted Russian Twist, step by step
- Sit on the ground with your knees bent and your feet flat on the floor.
- Hold a weight or medicine ball with both hands in front of your chest.
- Lean back slightly, keeping your back straight and your core engaged.
- Slowly twist your torso to the right, bringing the weight or medicine ball towards the floor on your right side.
- Pause for a moment, then twist your torso to the left, bringing the weight or medicine ball towards the floor on your left side.
- Continue alternating sides for the desired number of repetitions.
Muscles worked
Common mistakes
- Rounding the back
- Using momentum instead of core strength
- Twisting too far
- Not engaging core
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 3-4 sets x 6-8 reps |
| Muscle growth | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-25 reps |
| Power | Not recommended |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Weighted Russian Twist work?
The Weighted Russian Twist mainly works your abs and obliques. It also works your lower back.
Is the Weighted Russian Twist good for beginners?
It can be, with some coaching. The Weighted Russian Twist is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.
How many sets and reps of the Weighted Russian Twist should I do?
A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Weighted Russian Twist?
Good alternatives are Weighted Front Plank, Cross Body Crunch and Incline Side Plank.
Put it in a workout plan
Track your Weighted Russian Twist in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.