Cable twist alternative

The Russian twist is an easy to use and easy to master core uex. While crunches and planks are strong candidates for your next core workoutthe Russian twist offers slightly different benefits. Cable twist alternative yet, each utilizes a range of resistance options from bodyweight to dumbbellsor even landmines.

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.

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 of 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, side bends and the wood chop are all excellent candidates. 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. The most vital is a similar pattern of muscular recruitment — namely that of the obliques and abdominal muscles. The alternative should not only target these muscles in a dynamic manner, but also to a similar level of intensity and to the same range of movement. In addition to targeting the same muscles, the alternative exercise should also correct the initial reason for substituting Russian twists in the first place. The first and most viable alternative to the Russian twist is the side crunch or oblique crunch — specifically the one involving the exerciser lying on their back. 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. Where the two differ, is that the side crunch is considerably less taxing and far less likely to result in injury on account of a less complex movement pattern. Just as is the case with Russian twists, the side crunch requires no equipment whatsoever apart from a yoga mat.

Alternatives Exercises that target the same primary muscle groups with different equipment Weighted Twisting Crunch. The landmine oblique twist takes advantage of this pivot point and allows you to get a tremendous thoracic rotation while using weight.

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. The instability of the ball also activates stabilizer muscles around the core. The dumbbell side bend is a core exercise that targets the obliques as well as the glutes and hamstrings.

The Russian twist is an easy to use and easy to master core exercise. While crunches and planks are strong candidates for your next core workout , the Russian twist offers slightly different benefits. Better yet, each utilizes a range of resistance options from bodyweight to dumbbells , or even landmines. The side lying crunch is a perfect beginner exercise. Most of your body is supported by the ground, making execution that much easier. The side lying crunch also helps target the oblique muscles that the Russian twist would without having to constantly change direction. Just hunker down and rep things out to failure for some big oblique gains. The side lying crunch is a great introductory tool to train your obliques. You can implement the side lying crunch into your program on nearly any day, but it fits neatly at the end of your workout.

Cable twist alternative

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.

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Stand side on to a low cable. Alternate sides. The side lying crunch is a great introductory tool to train your obliques. A useful cue to think about when doing decline sit ups is to roll your shoulders off the bench first while keeping your lower back flat on the bench. The cable wood chop or woodchopper is most effective as an alternative to the Russian twist if you wish to preserve its dynamic movement pattern and wide range of motion. Grab a medicine ball and stand adjacent to a sturdy wall. With your kettlebell arm still locked out, reach your free hand towards the floor to create a straight line between arms. Alongside coaching, he takes an interest in helping powerlifters take their first step into coaching. You must consult with a medical professional before acting on any content on this website. To perform a repetition of the dumbbell side bend, the lifter will hold a dumbbell in one hand as they stand upright, feet set shoulder-width apart and head facing forwards. Weave each exercise into individualized workout programs to suit your goals. However, because the exercise is performed in a standing position, the abdominal muscles are worked to a far lesser degree than would be seen if performing a Russian twist instead. Side planks are a static exercise involving the performer lying on one side of their feet and elbows as they squeeze their core musculature. Make sure to program your core workout accordingly.

However, not everyone wants to lay on the floor, and for some, Russian twists can cause lower back discomfort.

This emphasizes the obliques on one side of the waist and lower back, improving overall bodily stability and helping to protect the spine. You may also like Side Bend. Last Updated:. This not only places less stress on the shoulder joint but allows you to keep your upper body tight so you can maintain control of your body. The rectus abdominis is what you know as your six pack. Side bends are a classic oblique building exercise. The head should be facing in the same direction as the chest, with the opposite arm either gripping the waist for support or holding a nearby object for balance. It can become easy to cheat with this exercise by trying to explode off the ground, which may result in your feet coming off the ground. Secondary Muscle Groups. Still twisting yourself into a knot over the Russian twist — or any of its alternatives? If unavailable, you can go to a machine with two towers instead. A significant portion of the upper region of your back. It can be performed either by throwing the ball against the wall or using a partner to pass the ball back and forth to.