Russian twist: how to do it.
The russian twist is the most famous and most botched obliques exercise around: sitting balanced, torso leaned back, twisting side to side. The point isn't flapping your hands from one side to the other, it's actually ROTATING the chest while keeping the spine long: two exercises that look alike, with opposite results.
Starting position
- Sit down, knees bent, heels on the floor (the feet-up version comes later).
- Lean the torso back 30-45°, spine LONG, not rounded into a C.
- Hands together in front of the chest, or a plate/kettlebell for the loaded version.
Proper form
- Rotate the chest to one side, bringing the shoulders (not just the hands) with it.
- The chest stays open throughout the rotation: shoulders stay wide.
- Touch (or point) toward the floor next to your hip, without collapsing the torso.
- Return to center under control and rotate to the other side.
- The rhythm comes from the chest: the arms follow, they don't lead.
When to inhale, when to exhale
Exhale on each rotation, inhale passing back through center.
Mistakes to avoid
A fully rounded lower back under rotation is a recipe for irritation. Sit "tall" even while leaned back: long spine, open chest. If you can't manage it, reduce the lean.
Hands flapping from side to side while the shoulders stay still trains nothing. The real marker is the sternum: it has to point right and left, not just your fingers.
A frantic twist is momentum with zero control. Two seconds per side with full chest rotation beats fast reps three times over.
DAWT tip. Want to make it count? Feet on the floor (yes, on the floor: more stability means more real rotation), hold a plate away from your chest with arms semi-extended, and do 8-10 SLOW reps per side. A long lever changes the exercise far more than lifting your feet does.
Variations and alternatives
Quick answers
Does the russian twist hurt your back?
Full flexion plus rotation plus speed is not kind to your lumbar discs: that's the botched version. With a long spine, controlled rotation from the chest and an honest range of motion, it's a safe exercise for a healthy back. If you already have lower back issues, go with the side plank and pallof presses instead.
Feet on the floor or lifted?
Lifting them increases instability but pushes almost everyone to round their back and cut the rotation short. Feet on the floor, with a longer lever or added weight, trains the obliques better and cleaner. Instability isn't the point of this exercise: rotation is.
Related exercises
How much should you load on this exercise?
DAWT's AI coach tells you, set by set: it builds your plan around your goals, auto-regulates the load from your real effort and corrects you while you train. Download the app and start free.
