Kettlebell Strong Russian Twist

Muscles worked

Setup

1. Sit on the floor with your knees bent and feet flat, holding the kettlebell by the horns at chest height.
2. Lean your torso back to a 45-degree angle while maintaining a flat back and proud chest.
3. Engage your quadriceps and press your heels into the floor to create a stable base.
4. Pull your shoulder blades back and down to engage the deltoids and stabilize the weight.

How to do it

1. Rotate your torso to the right, bringing the kettlebell toward your right hip while keeping your arms locked in position.
2. Exhale forcefully as you reach the end of the rotation, feeling the squeeze in your obliques.
3. Inhale as you rotate back to the center, then immediately rotate to the left side in a controlled, rhythmic tempo.
4. Ensure the movement comes from your ribs and shoulders rather than just swinging your arms.

Form checklist

• Maintain a neutral spine and avoid rounding your lower back as you fatigue.
• Keep your knees and hips as still as possible to isolate the rotation to the midsection.
• Follow the kettlebell with your gaze to encourage full thoracic rotation.
• Keep the kettlebell close to your body to maintain control and protect the lower back.

Pro tips

• Focus on 'crushing' the kettlebell handle to increase irradiation and core stiffness.
• Think about driving the opposite hip into the floor as you rotate to create maximum torque through the obliques.

Make it harder

• Elevate your feet 2-3 inches off the ground to transition into a V-sit position, increasing the balance requirement.
• Add a brief overhead press when the kettlebell passes through the center position to further challenge the deltoids and core stability.

Frequently asked

What muscles does the kettlebell strong russian twist work?

The kettlebell strong russian twist primarily targets the abs and obliques, and also works the erector spinae, glutes, and quadriceps as secondary muscles.

What equipment do you need for the kettlebell strong russian twist?

The kettlebell strong russian twist uses kettlebell.

Is the kettlebell strong russian twist good for beginners?

The kettlebell strong russian twist is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Air BikeIntermediate · abs and obliques
• Alternate Leg Lift TwistIntermediate · abs, obliques, and quadriceps
• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques