Russian-Twist Chop
Strengthen your core with Russian-Twist Chops! A dynamic exercise targeting obliques and improving rotational strength.
The Russian-Twist Chop mainly works the core, with help from the back. You'll need: medicine ball.
Required Equipment
Russian-Twist Chop Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Boxer Muscle (serratus anterior); Lats (latissimus dorsi)
Russian-Twist Chop Variations and Alternatives
How to do the Russian-Twist Chop
Begin by sitting on the floor with your knees bent and feet flat on the ground.
Lean back slightly to create a V-shape with your torso and thighs.
You can either clasp your hands together or hold a weighted object if you wish to increase the difficulty.
Raise your feet off the floor, balancing on your tailbone, to engage your core.
Twist your torso to the right, moving your arms or the weight to the outside of your right hip.
Swiftly but controlled, chop your arms diagonally across your body towards the left, while rotating your torso to the left side.
Repeat the chopping motion to the other side, continuously alternating between right and left, for the desired number of repetitions.
Make sure to keep your core engaged and your movements controlled throughout the exercise. Avoid using momentum to twist from side to side.
Ensure you maintain proper form to avoid lower back strain and to fully engage the targeted muscle groups. Adjust the speed and added weight to match your fitness level.
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Russian-Twist Chop FAQs
What muscles does the Russian-Twist Chop work?
The Russian-Twist Chop mainly works the core, with help from the back. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Russian-Twist Chop?
Medicine ball.
What are some Russian-Twist Chop variations and alternatives?
Similar exercises include the Bodyweight Wood Chop Squat, Bodyweight Woodchopper, Bottle-Weight Russian-Twist and Chop Knee Raise.
Training calculators
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