Cable twist alternative

Although there is no denying that the Russian twist is an absolute classic core training exercise, many lifters will often seek out an alternative that places their back at a lesser risk cable twist alternative injury. Fortunately, quite a number of alternative exercises exist to replace the Russian twist — all of which also target the same muscles to a similar degree. Because the Russian twist primarily targets the abdominal and oblique muscles in the transverse plane, exercises that work the core in a similar manner can all function as potential alternatives. Side crunches, cable twist alternative, side bends and the wood chop are all excellent candidates.

In their efforts to sculpt a perfect waist, a lot of people rely on the Russian Twist exercise to target the obliques at the sides of the waist. While this exercise will definitely target the internal and external obliques, it also brings some inherent problems with it. The lower back is put in a vulnerable position when you do this exercise, and the more weight you use, the more compromised it becomes. In this article, I provide you with 11 Russian Twist alternatives that you can use as the basis of your core workouts. The side ball crunch is an advanced version of the standard crunch exercise that targets the obliques.

Cable twist alternative

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head. A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways. Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head. Some exercises may require you to use only one handle. Pay close attention to the animation to verify the number of handles needed.

The Jack Knife pullover is a cable twist alternative alternative to the cable crunch that you can perform at home or in the gym. Exhale and rotate your torso and legs while keeping your arms straight, driving them down and across your body.

Below are a list of exercises that you can use as an alternative to the ones on your programme. The exercises become progressively harder as you scroll down. Lie on your back, arms extended to the side and both legs raised with the knees bent. As you inhale allow the legs to lower to one side under control. As you exhale draw your navel to spine and bring the legs back to centre. Aim to keep your shoulders in contact with the floor. Alternate sides.

Cable crunches are a great core exercise that can build your abdominal muscles, which is why they are performed by bodybuilders, strength athletes, and general gym-goers. However, cable crunches rely on the use of a cable column, which can be a barrier to those who do not have access to a cable machine, either because you work out at home or the cable machines are always busy at your gym. In this article, I will go through what makes this list of exercises great alternatives to the cable crunch, how to perform them, and tips to make the most of them. I will also include variations that involve the use of: 1 your own bodyweight, 2 a Roman chair, and 3 a free weight bench. My goal is for you to feel like you can train your abs regardless of what equipment you have available. The primary muscle group responsible for the cable crunch is the rectus abdominis. This is the part of the core that traditionally looks like the 6-pack muscles.

Cable twist alternative

Home » Alternatives. When done correctly, the Russian Twist exercise can be good for strengthening the core. But, if done improperly, there are a few things that can go wrong with this exercise. If you have a history of back pain or weakness, the twisting motion can place too much strain on your lower back. I often see people twisting their legs one way and their legs the opposite way. This puts too much stress on the spine.

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Simultaneously change the weight to the opposite foot. For powerlifters, core training should be an integral part of your GPP general physical preparedness workouts. Inhale and rotate back to the starting position. The Russian twist and its alternatives primarily target your obliques to rotate through their range of motion. Like Russian twists, this exercise is a core isolation exercise primarily featuring sideways rotation of the torso so as to target the obliques and abdominal muscles. Dumbbell side bends are a unilateral core exercise that target the obliques in a similar manner to Russian twists. Keeping the legs straight, lower them to one side under control. This reduces the activation of the abdominal muscles. The Russian twist rotates your thoracic spine to train your external obliques. Largest portion of your chest, spanning from your sternum to your shoulder.

In their efforts to sculpt a perfect waist, a lot of people rely on the Russian Twist exercise to target the obliques at the sides of the waist. While this exercise will definitely target the internal and external obliques, it also brings some inherent problems with it.

The side plank is a staple core exercise that helps to reinforce your brace but also challenges counter rotation. Exhale and rotate your torso and legs while keeping your arms straight, driving them up and across your body. From this position, the exerciser contracts their core and raises both legs straight into the air, pointing the soles diagonally upwards with the knees loosely locked. The Russian twist rotates your thoracic spine to train your external obliques. When substituting the Russian twist with an exercise of similar benefit, it is important that a few characteristics are shared between the Russian twist and its alternative. Flex your obliques and draw the barbell back to the starting position. The Russian twist is an easy alternative to the cable crunch and is generally performed with a weight rather than just body weight. As there is a rotational movement involved in the Russian twist, you activate the obliques more than you would while doing a cable crunch. Subtly rotate your shoulders towards the floor, contract your obliques and perform a timed hold. Stabilize any body sway and subtly rotate your torso to one side. Pay close attention to the animation to verify the number of handles needed. The rotating medicine ball throw adds a ballistic element to a familiar motion that you are accustomed to seeing from the Russian twist. Primary Muscle Groups. The Side Plank Equipment Needed. The side ball crunch is an advanced version of the standard crunch exercise that targets the obliques.