Gewichteter Russian Twist

So führst du sie aus

1. 1Preparation and positioning. Sit on a mat with the knees bent and the heels on the floor. Hold a dumbbell or a weight plate close to the chest with both hands.
2. 2Starting position. Lean the trunk back until you feel the abdominal wall take the load, keeping the spine long rather than collapsed. The heels may stay down; lifting them is a harder variation, not a requirement.
3. 3Concentric phase. Rotate the trunk to one side, moving the weight with the chest rather than with the arms alone. The shoulders and the weight travel together.
4. 4End position. Stop where the trunk can still be held long and the lean angle has not changed. Touching the floor with the weight is not the goal and often costs the position.
5. 5Eccentric phase. Return through the centre under control and continue to the other side without letting the trunk drop upright between repetitions.
6. 6Breathing and bracing. Breathe shallowly and evenly. Holding the breath through a long rotation set raises pressure without adding control.
7. 7Valid repetition. Count one repetition per side when the trunk rotates under control with the lean angle and the spine position unchanged.

Häufige Fehler

• Swinging with the arms

  Korrektur: Keep the weight close to the chest and let the shoulders turn it.

• Sitting up between repetitions

  Korrektur: Hold the lean for the whole set; sitting upright is a rest, not a repetition.

• Chasing floor contact

  Korrektur: Rotate as far as the position allows — reaching the floor usually means the spine has rounded.

• Too much load too early

  Korrektur: The lean angle sets the difficulty. Fix the angle first, add weight second.

Sicherheit

• The lean angle, not the weight, sets the difficulty; adding load to a collapsed position increases the demand where it is least tolerated.
• Known low-back symptoms require an individually tolerated angle and range; this is not a rehabilitation prescription.
• Use a mat — the tailbone carries the contact pressure in this position.
• Anchoring the feet lets the hip flexors carry the set. If the feet must be anchored, reduce the lean or the load instead.

Progressionen & Alternativen

• RegressionRussian Twist— Train the same rotation without external load while the lean angle is being learned.
• AlternativeLandmine-Rotation— Take the rotation to a standing position where the hips share the movement.
• AlternativePallof Press— Resist rotation rather than produce it, as a complementary demand.