Kettlebell windmill with a Mirafit Colour Competition Kettlebell

Often when we think of core exercises, we immediately go to mat-based exercises such as crunches and planks. However, there are a plethora of standing core exercises target your core just as well, maybe even better. 

Standing twist exercises not only work your core muscles, but also often other body parts depending on the movement. This makes them useful for people who want to make the most of their workouts and get as much value as possible out of each exercise.

Why Is It Important to Practise Twisting?

During daily life, our body moves through three planes of motion: sagittal, frontal and transverse. Most movements we do in the gym are sagittal (flexion and extension), such as squats, deadlifts and bench press. As a result, we often disregard transverse exercises. The transverse plane splits the body into two halves, the top and the bottom and is worked using twisting movements.

If you neglect training in the transverse plane, then you’re not making your muscles strong enough to deal with day to day situations where you might be twisting such as reaching overhead or picking items up from the floor.

Which Muscles Twist Your Torso?

The main muscles used when twisting your torso are the internal and external obliques. The external obliques run from the outside of your body to the middle and meet with your rectus abdominis. They help twist your body the opposite way they’re contracting. On the other hand, the internal obliques are located just inside the hip bones and work the opposite way to the external obliques.

Ten Great Standing Twist Exercises

1 - Cable Woodchop

• Set up the functional trainer or Cable Crossover Machine to the highest adjustment and use the stirrup handle.

• Stand with your feet hips width apart in line with the cable and hold onto the handle with both hands, arms fully extended.

• Brace your core and keep your arms as straight as possible, then pull the cable down towards the floor in a diagonal motion.

• Control the movement back to the start position and repeat.

2 - Lunge and Twist

Lunge and twist with a Mirafit Small 10" Medicine Wall Ball

• Begin by holding a dumbbell or medicine ball in front of your body, close to your chest.

• Step forward into a lunge position.

• Extend your arms forward and twist the dumbbell over your front leg.

• Twist back to the centre and return to the starting position, then repeat on the other side.

3 - Landmine Romanian Deadlift

• Standing on your left foot, take your right foot off the ground and hold the barbell in your right hand.

• Bend your left knee slightly and hinge at your hips, lowering your chest towards the ground and pushing your hips back simultaneously.

• Keep your spine in a neutral position as you lower towards the floor.

• Once the barbell is lower than your knee and you can feel the stretch in your left hamstring, rise back up to the starting position.

4 - Hyperextension with Twist

• Set yourself up on the Back Hyperextension Bench with the pads resting just below your hip crease.

• Place your hands either side of your temples and lower down towards the floor.

• As you rise, twist your body to one side, then lower back down and twist to face the opposite side.

5 - Standing Oblique Twist

Standing oblique twist with Mirafit Olympic Bumper Plate

• Hold a bumper plate out in front of your chest with your arms extended at shoulder height.

• Brace your core muscles and twist your torso one way.

• Return to the centre and twist the opposite way.

6 - Overhead Slam Ball Twist

• Pick up a non bounce slam ball and lift it over one shoulder with your arms fully extended.

• Slam the ball down in a diagonal direction, twisting your body as you throw it onto the gym flooring.

• Pick the ball up and repeat on the opposite side.

7 - Lunge and Med Ball Slam

• Hold a slam ball in front of your body at chest height.

• Step forwards into a lunge, drop your back knee down and hold the position.

• Twist to one side, slam the ball down to the ground and bend to pick it back up.

• Twist to the opposite side and repeat the movement.

8 - Squat and Oblique Twist

• Start standing with your hands either side of your temples.

• Squat down until your thighs are parallel with the floor.

• As you rise to stand, march one knee up to your chest as you simultaneously bring the opposite elbow towards it, twisting your torso.

• Repeat the movement and complete the twist on the other side. 

9 - Kettlebell Windmill

• Begin in a wide leg position and hold a kettlebell directly overhead with one arm.

• Slowly lower the other arm down towards the ground by sliding it down your leg on the same side.

• Keep your shoulders stacked on top of each other. Both arms should stay straight.

• Once you’ve touched the floor or a part of your leg that feels comfortable, lift back up to the start position with your arms staying in the same position throughout. 

10 - Barbell Landmine Rotations

Barbell landmine rotation with a Mirafit M3 7ft 20kg Olympic Barbell

• Stand directly in front of a 20kg or 15kg Barbell and hold onto the end with both hands.

• Place your feet shoulder width apart and lift the barbell overhead.

• Keeping both arms straight, lower the barbell down to one side of your body by twisting your obliques, ensuring both feet remain planted on the ground.

• Use your core strength to lift the weight back overhead and repeat on the other side. 

Standing twist exercises should be a staple part of everyone’s training regime. It works the oblique muscles that are often neglected, can help us perform day to day activities and work as a strong foundation for bigger compound movements in the gym. A stronger core will mean you can lift heavier in the conventional lifts, so it’s accessory work like this that can make a big difference to your overall athletic development.

For more content, follow us on Instagram, YouTube, TikTok, and on our official Mirafit Facebook page.

   

       
           

Enter your email to signup to our newsletter

       
   
   

Tags: Equipment > Bars and Weight Plates ; Equipment > Medicine Balls and Slam Balls ; Exercise Type > Strength