Slam Ball Russian Twist

Instructions for proper form

1. Begin in a seated position on the floor with your knees bent and feet flat. Hold the slam ball with both hands extended in front of you. 2. Lean back slightly while keeping your spine straight, engaging your core. 3. Raise your feet off the ground slightly, maintaining balance on your sit bones. 4. Rotate your torso to one side while bringing the slam ball towards that side, keeping your arms straight and the movement controlled. 5. Return to the center and rotate to the opposite side, maintaining a steady rhythm. 6. Ensure your head follows the ball as you rotate to help engage your core fully.

Common mistakes to avoid

1. Leaning too far back or rounding your back instead of maintaining a straight spine. 2. Not engaging the core, which can lead to lower back strain. 3. Moving too quickly, which can reduce the effectiveness and increase the risk of injury. 4. Letting the feet drop to the ground – keep them elevated for greater core engagement.

Benefits

Specific benefits of the exercise

The Slam Ball Russian Twist effectively targets the obliques, improves rotational strength, and enhances core stability. It also involves gripping and throwing mechanics, providing functional strength.

Expected results and timeframe

With consistent practice, you can expect improved core stability, increased strength in the obliques, and better rotational power within 4 to 6 weeks..

Who this exercise is best for

This exercise is ideal for intermediate fitness enthusiasts looking to enhance their core strength, athletes needing rotational power, and individuals focused on improving functional fitness.

Scientific studies supporting its effectiveness

Research has shown that rotational exercises like the Russian Twist enhance core muscular endurance and stability, which are crucial for athletic performance and daily functional tasks.

Variations

Beginner modifications

Beginner modifications include performing the exercise without the slam ball, keeping feet on the ground, and reducing rotation range initially until core strength improves.

Advanced progressions

Advanced progressions include incorporating heavier slam balls or performing the twist with feet elevated on a stability ball or platform for increased challenge and stability work.

Integrations

Complementary exercises

Complementary exercises include planks, bicycle crunches, and dead bugs to further strengthen the core and improve muscular endurance.

Super set recommendations

Super set with a compound exercise such as kettlebell swings or push-ups to create a balanced workout targeting multiple muscle groups.

Sample workout routines

Sample routine: Warm-up with dynamic stretches, followed by 3 sets of 15 Slam Ball Russian Twists, then complete 3 sets of 10 kettlebell swings, and finish with 3 sets of 30-second planks.

Exercise combinations

Combine with exercises such as side planks and medicine ball slams for a well-rounded core and upper body workout.

Best time to do this exercise in your workout

The best time to perform this exercise is after your warm-up and main strength training but before cardio as part of a core-focused segment.