Slam Ball Feet Elevated Russian Twist

Instructions for proper form

1. Start by sitting on the floor with your back straight and your knees bent at 90 degrees. Hold the slam ball with both hands, keeping it at chest level. 2. Elevate your feet off the ground, balancing on your sit bones to engage your core. 3. Begin the movement by rotating your torso to one side while bringing the slam ball beside your hip, keeping your core engaged and avoiding any slouch in your back. 4. Rotate back to center and then to the opposite side, tapping the slam ball beside your other hip. Maintain a steady rhythm as you twist side to side without rushing. 5. Ensure your shoulders stay down and away from your ears throughout the motion.

Common mistakes to avoid

1. Avoid hunching your back; maintain an upright posture. 2. Do not let your knees splay out; keep them together as you twist. 3. Don’t rush through the movement; focus on controlled, slow twists to maximize engagement. 4. Avoid using your arms to drive the movement; instead, let your core do the work for stabilization.

Benefits

Specific benefits of the exercise

1. Strengthens the oblique muscles effectively. 2. Improves rotational stability and core strength. 3. Engages the entire abdominal area for a comprehensive core workout. 4. Enhances functional movement patterns useful in sports and daily activities.

Expected results and timeframe

With consistent practice, you may begin to notice improvements in core strength and definition within 4-6 weeks. Enhanced rotational stability may also improve sports performance..

Who this exercise is best for

This exercise is ideal for individuals looking to advance their core training, athletes needing improved rotational power, and fitness enthusiasts who want to intensify their ab workouts.

Scientific studies supporting its effectiveness

Studies indicate that rotational exercises, like the Russian twist, significantly engage the oblique muscles, enhancing core stabilization and overall functional strength, which is beneficial for athletic performance (Journal of Strength and Conditioning Research).

Variations

Beginner modifications

1. Start with feet on the ground, leaning back slightly to engage the core while performing the twist. 2. Use a lighter slam ball or even a medicine ball to reduce resistance.

Advanced progressions

1. Perform the move on a stability ball for added instability. 2. Increase the weight of the slam ball or incorporate a pause at each side for added difficulty.

Integrations

Complementary exercises

Incorporate exercises like planks, bicycle crunches, or hanging leg raises to complement the core strength developed through the Slam Ball Russian Twist.

Super set recommendations

Pair the Slam Ball Feet Elevated Russian Twist with exercises such as deadlifts or squat jumps to target both the core and lower body, maximizing workout efficiency.

Sample workout routines

1. Basic Core Routine: 3 sets of 15 Slam Ball Russian Twists, followed by 3 sets of 30 seconds of planks. 2. Full Body Circuit: 3 rounds of 10 Slam Ball Twists, 10 burpees, and 15 squat jumps.

Exercise combinations

Combine with stability ball passes and side planks to enhance the overall core workout and improve stability.

Best time to do this exercise in your workout

The Slam Ball Feet Elevated Russian Twist is best performed during the core section of your workout, ideally after larger compound movements like squats or deadlifts when the core is already engaged but not fatigued.