Kettlebell Feet Elevated Russian Twist

Instructions for proper form

Sit on the floor with your knees bent and feet flat. Elevate your feet off the ground so that you are balancing on your sit bones. Hold a kettlebell with both hands in front of your chest using a horn grip. Engage your core, lean back slightly while keeping your back straight. Twist your torso to the right, bringing the kettlebell alongside your hip, then return to the center and twist to the left. Maintain a slow, controlled motion, ensuring your knees stay stable and your feet remain elevated.

Common mistakes to avoid

Avoid slouching your back; maintain a straight posture throughout the exercise. Do not swing the kettlebell; use a controlled twist instead. Ensure that your legs don’t move excessively during the twist, as the focus should be on the core rotation. Avoid overextending your range of motion which can lead to strain.

Benefits

Specific benefits of the exercise

This exercise targets the obliques effectively, promoting rotational strength and stability. It helps improve core strength and can also assist in enhancing balance and coordination due to the elevated foot position.

Expected results and timeframe

With regular practice, you can expect increased core strength and stability within 4-6 weeks. Improvement in rotational strength and endurance in your obliques can be noticeable as well..

Who this exercise is best for

This exercise is best for novices looking to build core strength and stability. It’s also suitable for individuals in sports or activities requiring rotational strength, such as tennis, golf, or martial arts.

Scientific studies supporting its effectiveness

Research has shown that rotational exercises like the Russian Twist activate the obliques effectively, contributing to core strengthening routines. Studies in sports training literature have demonstrated the importance of core stability in enhancing athletic performance.

Variations

Beginner modifications

To make it easier, keep your feet on the ground instead of elevating them, or reduce the weight of the kettlebell. Alternatively, you can hold a ball or a lighter weight for lower resistance.

Advanced progressions

For more challenge, you can increase the weight of the kettlebell or add a twist to a medicine ball slam after the twist to intensify the movement. You can also try performing the twist while balancing on a stability ball.

Integrations

Complementary exercises

Complement this exercise with planks for overall core stability, bicycle crunches for additional ab engagement, or leg raises for lower abdominal work.

Super set recommendations

Pair the Kettlebell Feet Elevated Russian Twist with a plank hold or kettlebell swings for a more dynamic workout targeting both the core and overall conditioning.

Sample workout routines

A sample routine may include: 3 sets of Kettlebell Feet Elevated Russian Twists (10-15 reps), followed by a 30-second plank, rest for 30-60 seconds, and repeat.

Exercise combinations

For a full core workout, combine with dead bugs, Russian twists (without weights), and flutter kicks.

Best time to do this exercise in your workout

This exercise is best performed in the core section of your workout, ideally after warm-up and before finishing with cooldown stretches.