The Weighted Russian Twist (Version 2) is a seated rotational core exercise that directly targets the obliques while recruiting the iliopsoas and rectus abdominis as synergists. In this version the feet are elevated off the floor, removing the base of support and increasing the rotational demand on the obliques throughout the movement. Holding a weight plate or dumbbell adds external resistance, making it a highly effective choice for building rotational strength and waist definition.
Weighted Russian Twist (VERSION 2): So führst du sie aus
- 1Sit on the floor with your knees bent at roughly 90 degrees and your heels a few centimetres above the floor — do not let your feet touch down for the duration of the set.
- 2Lean your torso back to approximately 45 degrees from the floor, keeping your spine neutral and your chest tall rather than rounding through the upper back.
- 3Hold a weight plate or dumbbell with both hands at chest height, arms slightly bent, with the weight centred in front of your sternum.
- 4Brace your core firmly and squeeze your knees together slightly to stabilise your lower body.
- 5Exhale and rotate your torso to the right, driving the weight toward the right hip. Let your gaze follow the weight.
- 6Without pausing, rotate back through centre and continue to the left side, driving the weight toward the left hip. One full rotation (right + left) equals one repetition.
- 7Keep the movement controlled — avoid using momentum or letting the weight swing; the speed should be consistent in both directions.
- 8Maintain the elevated-feet position and the 45-degree lean throughout all repetitions.
- 9At the end of the set, bring the weight back to centre, place your feet down, and sit upright before releasing the load.
Technik-Tipps
- Anchor your lower body by keeping your thighs still — all rotation should come from the torso, not from swinging the knees side to side.
- Keep the weight close to your body rather than reaching it far out in front; a tight radius maintains tension on the obliques and protects the shoulder joints.
- Breathe in a rhythm: exhale on each rotation rather than holding your breath, which can spike intra-abdominal pressure and reduce rotational range.
- If your lower back rounds or you feel strain there, reduce the lean angle slightly — a more upright torso keeps the spine in a safer position.
- Start with a lighter load to dial in the tempo and foot-elevation before progressing weight; form breaks down quickly when the load is too heavy.
Häufige Fehler
- Letting the feet touch the floor between reps: resting the feet eliminates the hip-flexor stabilisation demand that makes Version 2 harder — keep the heels elevated the entire set.
- Using momentum to swing the weight: a fast, uncontrolled swing turns the exercise into ballistic rotation, reducing oblique time under tension and risking strain to the lumbar spine — control the full arc.
- Rounding the upper back: a hunched thoracic spine shortens the rotational range of motion and compresses the lumbar discs — sit tall and keep the chest open throughout.
- Rotating with the hips instead of the torso: if the knees rock from side to side the rotation is coming from the lower body rather than the obliques — plant your lower half and twist from the ribcage.
- Going too heavy too soon: excessive load forces the body to compensate by leaning further back and using momentum, which shifts stress away from the obliques and onto the hip flexors and lower back — choose a weight that allows full, controlled rotation for every rep.
Häufig gestellte Fragen
What makes Weighted Russian Twist Version 2 different from the standard version?
The key distinction is that Version 2 is performed with the feet elevated off the floor for the entire set. Removing foot contact with the ground eliminates a stabilisation base, forcing the hip flexors and core to work continuously to hold the position. This increases the overall difficulty and places greater demand on the obliques compared to the standard variation where the feet remain on the floor.
Is a weight plate or dumbbell better for this exercise?
Both work well. A weight plate is easy to grip with both hands and keeps the load compact close to your body, which is ideal for maintaining a tight rotation radius. A dumbbell is more widely available and offers more load increments. If you use a dumbbell, hold it vertically by one end with both hands cupped around the top head to keep your grip symmetrical.
How many reps and sets should I do?
For oblique hypertrophy and endurance, 3–4 sets of 12–20 reps per side (counting each side separately) with a controlled tempo works well. For strength-focused oblique training, 3–5 sets of 8–12 reps with heavier load and full rotation is more appropriate. Rest 45–90 seconds between sets.
I feel this mostly in my hip flexors, not my obliques — what am I doing wrong?
Hip flexor dominance usually means either the lean angle is too far back (past 45 degrees), the rotation range is too small, or the movement speed is too fast. Try reducing the lean to around 30–40 degrees, slowing down each rotation to a 2-second count per side, and ensuring your torso is actually rotating rather than just the arms moving the weight across.
Can I do this exercise if I have lower back issues?
Rotational core exercises can aggravate certain lower back conditions, particularly disc herniations. If you have a known lower back issue, consult a physiotherapist before adding weighted rotational movements. A safer starting point is performing the exercise without weight, with feet on the floor, at a more upright lean angle, and with a reduced rotation range — then progressing gradually.
