Bent Over Twist

Cómo hacer el Bent Over Twist

1. 1Stand tall with your feet roughly shoulder-width apart and a soft bend in your knees.
2. 2Brace your core lightly and hinge forward at the hips until your torso is close to parallel with the floor.
3. 3Extend both arms straight out to the sides so your body forms a wide 'T'.
4. 4Keeping your back flat, rotate your torso and reach your right hand down toward your left foot.
5. 5Let your left arm rise toward the ceiling and follow the movement with your eyes for a fuller stretch through the waist.
6. 6Rotate back through the center under control, returning both arms to the wide 'T' position.
7. 7Repeat to the other side, reaching your left hand toward your right foot.
8. 8Continue alternating sides for the prescribed time or reps, moving smoothly and breathing throughout.
9. 9Finish by rotating back to center and standing up slowly to avoid dizziness.

Consejos de técnica

• Keep your spine long and your back flat rather than rounding it as you rotate.
• Move at a slow, controlled tempo — this is a mobility drill, not a momentum-driven swing.
• Exhale as you twist down and inhale as you return to center to keep the rotation relaxed.
• Bend your knees a little more if your hamstrings feel tight, so the rotation comes from your torso, not your lower back.
• Only reach as far as your range allows; the hand doesn't have to touch the foot.

Errores comunes

• Rounding the back and hinging from the spine instead of the hips, which loads the lower back and reduces the oblique stretch.
• Using fast, jerky momentum to throw the arm down, which can strain the lower back rather than gently mobilizing it.
• Locking the knees straight, which forces the bend into the spine and overstretches the hamstrings.
• Holding your breath through each twist, which adds tension and limits how freely you can rotate.
• Rotating only the arms while the torso stays fixed, so the obliques never actually work through their range.

Preguntas frecuentes