This will increase the tension in the repetition when the cable handle is furthest away from the cable column. To progress this exercise, you can either exclusively use a resistance band or attach a resistance band from the cable handle to the cable column’s fixed beam. Face the opposite way and repeat the same process for the other side.Slowly return the cable handle to the start position and repeat for the desired number of repetitions.The foot nearest the cable column is now on its toes. When doing this, make sure the foot furthest away from the cable column is flat and pointed forward while the other foot has pivoted and points towards the other.Stop until your arms now point directly away from the cable column.With straight arms, rotate away from the cable column along with the cable handle by rotating your pelvis and torso.Make sure the foot furthest away from the cable column is on its toes and points in the direction of the cable column.Rotate your pelvis, so it faces toward the cable column, and hold onto the cable handle with both hands.Make sure that your feet are about shoulder-width apart.Stand so you are perpendicular to the cable machine, and one of your arms is to the side of the machine.Make sure you are more than an arm’s reach away from the cable column handle.
WOODCHOPPER ABS EXERCISE HOW TO
If you’re wondering how to increase your ab strength in more ways, check out my article on The 9 Best Ab Exercises For Powerlifters Russian Twist Alternatives: 10 Exercises 1. This is useful for improving your core strength for squats and deadlifts. The reason why you might use an anti-rotation exercise as a sub for a rotational exercise like the Russian twist is that you would train core stability and create postural stiffness. The movement of the Russian twist has a rotational element, and a good replacement for the Russian twist must also have either a rotational element or an anti-rotational element to it.Īn anti-rotational element means that both the abdominals and obliques work to stop the spine from rotating during the exercise.
Have a Rotational or Anti-Rotational Element to the Execution The external and internal obliques, which run along the outside of your core, work to flex the spine sideways, help the spine to rotate, or help stop the spine from rotating the other way.Ī good Russian twist alternative will target these same muscle groups, though each exercise will work them to varying extents.
The Russian twist prevents the overextension and overarching of the spine. The rectus abdominis and the transverse abdominis both act to either bend through the spine or stop the spine from extending or arching. The transverse abdominis is a deeper layer of abdominal muscle that is underneath the rectus abdominis and oblique muscles. It is commonly known as the six-pack muscle. The rectus abdominis is the long strip of core muscle on the front of the torso below the ribcage and above the pelvis. The primary muscles trained in a Russian twist are:
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