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Weighted Russian Twist

A loaded version of the standard Russian twist, adding meaningful resistance once bodyweight reps become too easy.

Setup

Sit with knees bent, leaning back slightly, feet lifted off the floor. Hold a weight plate or dumbbell with both hands at chest height.

Movement

Rotate your torso to one side. Bring the weight toward the floor beside your hip, rotating from your core. Rotate to the other side with control. Continue alternating, maintaining a stable, braced core throughout.

Return

Keep your feet elevated for the full set if possible. Lowering your feet between reps reduces the core demand — keep them up for the full duration.

Common Mistake to Avoid

Using too much weight too soon. Build up gradually from the bodyweight version rather than jumping straight to a heavy plate.

Equipment Weight plate or dumbbell
Primary Muscles Abs, obliques
Secondary Muscles Hip flexors

Why it matters

Once the bodyweight Russian twist no longer provides a meaningful training stimulus, adding a plate or dumbbell extends its usefulness significantly, allowing continued progression in rotational core strength.

How to do it

  1. Sit with knees bent, leaning back slightly, feet lifted off the floor. Hold a weight plate or dumbbell with both hands at chest height.
  2. Rotate your torso to one side. Bring the weight toward the floor beside your hip, rotating from your core.
  3. Rotate to the other side with control. Continue alternating, maintaining a stable, braced core throughout.
  4. Keep your feet elevated for the full set if possible. Lowering your feet between reps reduces the core demand — keep them up for the full duration.

Common mistakes

  • Using too much weight too soon. Build up gradually from the bodyweight version rather than jumping straight to a heavy plate.
  • Rounding the lower back excessively. Some recline is normal, but a collapsed, rounded lower back under added weight increases strain.
  • Moving too fast to maintain control with the added weight. Slower, more deliberate reps are especially important once weight is added.
  • Letting the feet touch down between every rep. If your current strength requires resting the feet down periodically, that's fine — but for full demand, keep them elevated throughout the set.

Sets & reps by level

Beginner

Not typically recommended — master the bodyweight Russian twist first.

Intermediate

3 sets of 16–20 total reps with a light weight, feet elevated.

Advanced

4 sets of 20–30 total reps with a moderate to heavy weight, feet elevated throughout.

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