Weighted Russian Twist (on stability ball)

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Weighted Russian Twist (on stability ball)

Instructions

Preparation

With weight plate or medicine ball in hand, sit on stability ball. Roll body down and lie with back on ball, hips nearly straight, and feet apart on floor. Hold onto weight with both hands with arms extending straight upward.

Execution

Turn torso to one side wile keeping arms straight and perpendicular to torso throughout movement.
Return weight back over shoulders by rotating torso to original position. Continue lowering weight to opposite side. Repeat.

Comments

Both arms should be kept straight and perpendicular to torso. Hips should also be kept nearly straight, only slightly bent. See Spot Reduction Myth.
 
This movement involves both spinal rotation and hip external rotation. Because leg to the opposite side of added weight acts to counter weight's resistance, greatest downward force onto floor is place on foot nearest side of added weight. Since foot of near leg provides more secure base of support, external rotation of near hip provides significantly more torque as compared to relatively passive internal rotation of far hip.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Stabilizers

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