Kettlebell Russian Twist
The kettlebell russian twist is a great core based exercise to target the obliques.
Targets: Abdominals & Obliques
Kettlebell Russian Twist Form:
Lay down on an exercise mat with your legs bent at the knee.
Raise your upper body, essentially forming a V’ shape with your torso and legs.
While holding a kettlebell in both hands by the ‘horns’ of the kettlebell twist your torso as far as possible from left to right with the kettlebell extended in front of your torso.
Continue to alternate sides for the desired number of repetitions.
Kettlebell Russian Twist Variations
With your shoulder blades off the ground and your legs in close to your body proceed to alternate tapping your left hand to your left heel and your right hand to the right heel while leaving your shoulders off the ground for the duration of the set.
Common Kettlebell Russian Twist Mistakes
Training Abs Too Frequently
Abdominal training is a lot easier than many make it out to be.
You do not need to train abs every single day, in fact if you’re training them hard it’s detrimental to progress.
You do not need to dedicate entire workouts to your abs.
Like all other muscle groups, the abs require time to recover after they’ve been hit hard.
I recommend throwing in a 15 minute ab workout 2 – 3 times per week at the end of your regular workout… do not train abs first before you go into heavy squats or deadlifts as your core will be fatigued and will become the weak link in your exercises.
Thinking Ab Exercises Will Get You Abs
The cliche saying, ‘abs are made in the kitchen’ is correct.
Six pack abs are the result of low body fat, for men the abs start popping around 10% body fat and continue to get more defined as you delve down into the single digit body fat range. For women, abs are visible around 15% body fat.
In order to burn fat and get down into this low body fat range we need to subject our body to a calorie deficit (i.e. be consuming less calories per 24 hour basis than our body needs to maintain its current weight). Without a caloric deficit fat loss is literally impossible.
A caloric deficit is induced via a combination of diet and exercise, ab exercises can assist you in burning calories to place you in a deficit to lose fat… but if you’re eating too much there’s no colossal number of sit-ups, leg raises or planks that’ll get you the six pack abs you desire.
Similar & Substitute Exercises
- Hanging Side-To-Side Leg Raises
- Side Planks
- Ab Roller