Tuesday, March 3, 2015

Russian Twist with Kettlebell

Russian-Twist-with-KB_RESIZED-1

 

Weighted Russian Twist: Russian twists are a great way to work those core muscles and obliques! Throw in a kettle bell or dumbbell, and you will really feel the burn! Try to keep your back as straight as possible as you twist to avoid injury. Click here for more directions!
  • Beginner: 3 sets of 12 per side
  • Advanced: 3 sets of 15 per side
  • Why? This move works your lower abs, obliques, thighs, and lower back.
 Move Targets: Total body

Step-By-Step:

Step 1: Get in a seated position on the floor with knees bent. Hold kettlebell above chest as you lower your upper body down to about a 45-degree angle. Lift your legs and engage your core for balance.
Step 2: Keeping core tight and shoulders back, rotate to the right as far as you can. See if you can tap the kettlebell to the floor.
Step 3:  Pause then reverse your movement, twisting through the center and to the left as far as you can, tapping kettlebell on floor. Repeat this motion as many times as possible for 60 seconds. If you feel pain in your lower back, drop feet to the floor.

Modification (Beginner): Leave your feet on the floor, knees still bent. You can always do this without the weight and remember, the farther you lean back the harder the move is.

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