10 Russian Twist Alternatives At Home

The oblique exercise of choice for many people is the Russian Twist.

In my experience, though, it’s not the best option.

As a personal trainer for over 30 years, I’ve personally seen several people end up with serious injuries as a result of doing Russian Twists the wrong way.

As a result, I’ve taken to replacing the Russian twist with alternative exercises that work the obliques in a safer manner.

In this article, I’ll explain the 10 main Russian Twist alternative exercises that I use with my personal training clients.

What’s wrong with the Russian twist?

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.

Excessive spinal pressure

If you have a history of back pain or weakness, the twisting motion can place too much strain on your lower back.

To prevent straining your back, it’s crucial to maintain appropriate form and contract your abdominal muscles.

I often see people twisting their legs one way and their legs the opposite way. This puts too much stress on the spine. 

Another problem I’ve noticed is that many people don’t use proper spinal alignment when they do the exercise.

Rather than maintaining a neutral spine by pulling the lower back in and their shoulder blades back, they round their lower back. 

Incorrect movement

The key to the effectiveness of the Russian Twist is the rotation of the obliques.

Many people, though, have a tendency to do all the work with their arms, while their waist does very little.

When you do that, you’re basically wasting your time on the exercise. 

The rotation should be through the torso, but it’s often performed with more rotation through the hips. This reduces the work of the abdominals, and instead just loads the back more.

Going too heavy

Using a weight that is too heavy might result in pain or strain, especially in the shoulders and wrists.

Starting small and progressively increasing the weight as your strength and endurance increase is crucial.

As I mentioned earlier, many people throw the Russian twist in at the end of their core workout.

At this stage of the game, they’re likely to be fatigued, which only contributes to the poor form that leads to the problems we’ve just highlighted. 

What a good Russian twist alternative exercise must do

An effective Russian Twist alternative exercise needs to move your body through the same pattern as the original exercise. That means that it needs to:

• Engage the obliques, abdominals and transverse abdominis muscles
• Involve rotational or anti-rotational movement against resistance

A good Russian Twist exercise will also be scalable, so you can progressively increase the resistance as you get stronger.

It should also be safe, not placing your spine in a compromising position. 

Muscles worked in the Russian twist

Obliques: Your obliques run diagonally from the lower ribs to the pelvis on either side of the rectus abdominis. They assist in the torso’s rotational movements and the spine’s lateral flexion.

The obliques are the muscles that cause the torso to rotate during the Russian Twist exercise.

Rectus abdominis: The front of the abdomen is home to the rectus abdominis, also known as the “six-pack” muscles. It runs vertically from the pubic bone to the rib cage.

The primary job of the abs is to stabilize the pelvis and lower back while moving, as well as to flex the spine forwards.

Transverse abdominis: The transverse abdominis, which spans the abdomen horizontally, is a layer of abdominal muscles that lays under the rectus abdominis.

It plays a crucial role in maintaining core stability and helps with pelvic and spinal stabilization.

How to do the Russian twist

1. Sit on the floor with your knees bent and your feet flat on the ground, hip-width apart.
2. Lean back slightly, keeping your back straight and your chest lifted.
3. Lift your feet off the ground, so your shins are parallel to the floor. You can also keep your heels on the ground for a modified version of the exercise.
4. Clasp your hands together in front of your chest, or hold a weight or medicine ball.
5. Twist your torso to the right, bringing your hands or weight towards your right hip. Keep your core engaged and your back straight throughout the movement.
6. Return to the center and then twist to the left, bringing your hands or weight towards your left hip.
7. Continue alternating sides for your desired number of repetitions or time.

Personal Trainer Tips

• Focus on rotating your torso from your waist, rather than swinging your arms.
• Keep your feet and knees together throughout the movement to engage your core.
• Breathe in as you twist to the center and exhale as you twist to the side.
• Start with a light weight or no weight at all and gradually increase as you build strength and stability in your core.

Equipment needed for these exercises

10 Russian Twist alternative exercises that replicate the same movement pattern

1. Cable wood chop

Equipment needed for cable wood chop:

• Cable pulley machine

REP FT-5000

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How to do the cable wood chop:

1. Adjust the pulley on a cable machine so that the handle is at chest height.
2. Stand with your feet shoulder-width apart, facing perpendicular to the cable machine.
3. Grasp the handle with both hands, and rotate your pelvis so it faces the machine’s weight stack.
4. Engage your core and keep your back straight as you rotate your pelvis and core away from the machine. Keep your arms straight throughout. 
5. As you reach the end of the movement, pause for a moment and squeeze your core muscles.
6. Slowly return to the starting position, keeping your core engaged and your back straight.

Cable  wood chop muscles worked:

• Obliques
• ‘Rectus abdominis
• Transverse abdominis

2. Pallof press

Equipment needed for the Pallof Press:

• Cable pulley machine

How to do the Pallof Press:

1. Set up a cable machine with a D-handle attached at about chest height.
2. Stand perpendicular to the cable machine, with your feet shoulder-width apart and your side facing the machine.
3. Grasp the handle with both hands and bring it to your chest, keeping your arms close to your body.
4. Step away from the machine until there is tension on the cable.
5. Engage your core muscles and maintain a stable stance with your feet firmly planted on the ground.
6. Slowly push the handle away from your chest, maintaining a straight line from your hands to the cable machine. Avoid twisting or bending your body as you push.
7. Hold the position for a two second count, focusing on maintaining a stable core and resisting any rotation or twisting.
8. Slowly return the handle to your chest, maintaining control and stability throughout the movement.

Pallof Press muscles worked:

• Obliques
• ‘Rectus abdominis
• Transverse abdominis

3. High to low cable woodchop

Equipment needed for high to low cable wood chop:

• Cable pulley machine

How to do the high to low cable wood chop:

1. Adjust the pulley on a cable machine so that the handle is about a foot above your head
2. Stand with your feet shoulder-width apart, facing perpendicular to the cable machine.
3. Grasp the handle with both hands, and rotate your pelvis so it faces the machine’s weight stack.
4. Engage your core and keep your back straight as you pull the cable down and across your body. Your hands should end up by your hip. Keep your arms straight throughout. 
5. As you reach the end of the movement, pause for a moment and squeeze your core muscles.
6. Slowly return to the starting position, keeping your core engaged and your back straight.

High to low cable wood chop muscles worked:

• Obliques
• ‘Rectus abdominis
• Transverse abdominis

4. Low to high cable woodchop

Equipment needed for low to high cable wood chop:

• Cable pulley machine

How to do the low to high cable wood chop:

1. Adjust the pulley on a cable machine to its lowest position.
2. Stand with your feet shoulder-width apart, facing perpendicular to the cable machine.
3. Grasp the handle with both hands, and rotate your pelvis so it faces the machine’s weight stack.
4. Rise up on the toes of your outside foot and point it towards the pulley machine.
5. Engage your core and keep your back straight as you pull the cable up and across your body. Your hands should end up above your head. Keep your arms straight throughout. 
6. As you reach the end of the movement, pause for a moment and squeeze your core muscles.
7. Slowly return to the starting position, keeping your core engaged and your back straight.

Low to high cable wood chop muscles worked:

• Obliques
• ‘Rectus abdominis
• Transverse abdominis

5. Half kneeling Pallof press

Equipment needed for the Half Kneeling Pallof Press:

• Cable pulley machine

How to do the Half Kneeling Pallof Press:

1. Set up a cable machine with a D-handle at about waist height.
2. Kneel on one knee with the other foot forward, maintaining a 90-degree bend in both knees.
3. Grab the handle with both hands and bring it to your chest, keeping your arms close to your body.
4. Move away from the machine until there is tension on the cable.
5. Engage your core muscles and maintain a stable stance with your front foot firmly planted on the ground.
6. Slowly push the handle away from your chest, maintaining a straight line from your hands to the cable machine. Avoid twisting or bending your body as you push.
7. Hold the position for a few seconds, focusing on maintaining a stable core and resisting any rotation or twisting.
8. Slowly return the handle to your chest, maintaining control and stability throughout the movement.

Half Kneeling Pallof Press muscles worked:

• Obliques
• ‘Rectus abdominis
• Transverse abdominis

Looking for alternatives to the leg press that will allow you to build your quads at home? Check out these six leg press alternatives you can do at home without a machine.

6. Cable dead bug

Equipment needed for the Cable Dead Bug:

• Cable pulley machine

How to do the Cable Dead Bug:

1. Set up a cable machine with the pulley at a low setting. Attach a rope handle. 
2. Lie on your back with your knees bent and feet flat on the ground, hip-width apart.
3. Grab the rope handle, and extend your arms up towards the ceiling. Now bring your lower legs up so they form a right angle to your thighs.
4. Engage your core muscles and maintain a neutral spine position throughout the exercise.
5. Slowly lower one leg towards the ground, stopping just short of contact.
6. Return to the starting position and repeat with the other leg.

Cable Dead Bug muscles worked:

• Obliques
• ‘Rectus abdominis
• Transverse abdominis

7. Landmine wood chop

Equipment needed for the landmine wood chop:

• Landmine attachment
• Barbell

Rogue Ohio Cerakote Bar

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It is a multi-purpose bar with a 28.5mm diameter shaft and composite bushings in the sleeves. This means it’s balanced for heavy slow bench presses but you can also perform snatches and fast overhead lifts.

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How to do the landmine wood chop:

1. Place one end of a barbell in a landmine attachment.
2. Stand with your feet shoulder-width apart, facing perpendicular to the barbell.
3. Grab the end of the barbell with both hands, keeping your arms extended in front of your body.
4. Engage your core and keep your back straight as you pull the barbell up and across your body towards the opposite shoulder, rotating your torso as you do so.
5. As you reach the end of the movement, pause for a moment and squeeze your core muscles.
6. Slowly return to the starting position, keeping your core engaged and your back straight.

Landmine wood chop muscles worked:

• Obliques
• ‘Rectus abdominis
• Transverse abdominis

8. Half kneeling landmine wood chop

Equipment needed for the half kneeling landmine wood chop:

• Landmine device
• Barbell

How to do the half kneeling landmine wood chop:

1. Place one end of a barbell in a landmine attachment.
2. Kneel on one knee with the other foot forward, maintaining a 90-degree bend in both knees.
3. Grab the end of the barbell with both hands, and bring it down to the outside of your front foot, with your arms extended.
4. Engage your core and keep your back straight as you pull the barbell up and across your body towards the opposite shoulder, rotating your torso as you do so.
5. As you reach the end of the movement, pause for a moment and squeeze your core muscles.
6. Slowly return to the starting position, keeping your core engaged and your back straight.

Half kneeling landmine wood chop muscles worked:

• Obliques
• ‘Rectus abdominis
• Transverse abdominis

9. Resistance band wood chop

Equipment needed for the resistance band wood chop:

• Resistance band

How to do the resistance band wood chop:

1. Attach a resistance band to a sturdy anchor point at about shoulder height.
2. Stand with your feet shoulder-width apart, facing perpendicular to the anchor point.
3. Grab the handle of the resistance band with both hands, and bring it down to the outside of your front foot, with your arms extended.
4. Engage your core and keep your back straight as you pull the resistance band up and across your body towards the opposite shoulder, rotating your torso as you do so.
5. As you reach the end of the movement, pause for a moment and squeeze your core muscles.
6. Slowly return to the starting position, keeping your core engaged and your back straight.

Resistance band wood chop muscles worked:

• Obliques
• ‘Rectus abdominis
• Transverse abdominis

10. Rotational medicine ball twist

Equipment needed for the rotational medicine ball twist:

• Resistance band
• Medicine ball

How to do the rotational medicine ball twist:

1. Stand with your feet shoulder-width apart, holding a medicine ball at chest height.
2. Engage your core muscles and maintain a neutral spine position throughout the exercise.
3. Rotate your torso to one side, bringing the medicine ball towards your hip.
4. Pause for a moment at the end of the movement, squeezing your core muscles.
5. Slowly return to the starting position, and repeat the movement on the opposite side.
6. Continue alternating sides for your desired number of reps.

Rotational medicine ball twist muscles worked:

• Obliques
• ‘Rectus abdominis
• Transverse abdominis

Russian Twist alternative exercises: The bottom line

Giving attention to your obliques will make you a more functional athlete. While the Russian Twist is not a bad exercise, it can be problematic when done incorrectly.

You’ve now got ten really effective alternatives that are scalable, and safer while working the same muscles through a similar movement.

Try them all out and find the 2 or 3 that work best for you. Then add them to your core workout, doing 2-3 sets of 15-30 reps of each.

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