a month ago
We love doing the Russian kettlebell twist for abdominal work. The Russian twist allows you to work the entire core area without doing boring sit-ups and crunches.
You don’t need a really heavy weight for this exercise to be effective. In fact, going too heavy is counterproductive here, as you will lose form very quickly. We suggest a moderately heavy weight, something you can do approximately 15-20 repetitions with.
With knees bent, and feet flat on the ground, grab the kettlebell by the horns, or by the bell.
Lean slightly back, keep the elbows in tight to the body, and hold the bell about 2-3 inches away from the chest in order to really engage the core.
Rotate to one side, and then to the other. Keep your head aligned with the kettlebell. This ensures that the core is worked by providing a deeper rotation of the entire upper body, and not just movement of the arms.
Keep the hips square in order to protect the lower back.
I count 1 repetition as a turn to both sides.
Lower the kettlebell to 2-3 inches off the ground during the twist for additional abdominal activation.
Elevate the legs for even more intensity. It’s fine to let the legs swivel from side to side, but work to maintain squared hips so that you stay firmly planted on both butt cheeks.
Holding the kettlebell bottom up from the horns is yet another way to increase the intensity.
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