Russian Rotations

They deserve a video, which you can receive. Some people will call them "twists", but let's call them for what they really are...rotations. As you look left to right, your transverse abdominis, rectus abdominis, erector spinae, obliques, scapulae, and latissimus dorsi act as a solid rotational mechanism. You deserve to gain your best from this exercise.

Your Best

STOP by all means...STOP, what I will now call, soft dabbing the floor with each rotation. What does that look like? As you rotate, you use your fingers to touch the floor and to count as reps. What does it sound like? Oh, I can do 100 Russian twists or I can do Russian twists forever. 

What should you do? If your hands are in front of you, you need to bring them across a 180° arc somewhere between 35° to 60° from your torso. If your arms are crossed over your chest, do your best to follow the 180° arc and lead with your opposite shoulder. That is, as you rotate left, your right shoulder should almost be able to face everything to your left. Repeat with the other side.

No Ground Dabs

You're not doing Russian rots. You are, in fact, simply twisting. You're not working the muscles listed above to their best potential for the sake of this exercise. Stop ground dabbing. Rotate, rotate, rotate!!! Do you need a focal point? Clasp your fists together, hold your arms straight, and rotate. Look at your fists through the entire 180° arc. 

Feet Position

Optional. Your feet...up or down, one knee bent and one leg straight...are optional. Once you avoid ground dabbing, you will find that having your feet on the ground works well with this exercise. In fact, before elevating your feet, once you have done it with the appropriate form, progress to holding a weight with your feet down. 

Others

The Russian rotation exercise is fun. You can go 1/2 way, catch and throw a small ball between hands, clap at each end of the arc, clap throughout the entire arc, add a ball bounce...it's versatile!

Let me know how your new form works out. It was refreshing to hear a member who took one of my group fitness classes that she learned the Russian rotation form fix from me, and it works!

Derek

@teemptraining 

derekteempt@gmail.com