Core
TORSO TWIST
A controlled rotational movement designed to improve spinal mobility and core stability through the oblique muscles.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and keep a slight bend in your knees to maintain stability.
Raise your arms to chest height with your elbows flared out and palms facing the floor or tucked near your chest.
Engage your core and slowly rotate your torso to the left while keeping your hips facing forward as much as possible.
Pause for a brief second at the end of your range of motion without forcing the stretch.
Rotate your torso back through the center position and repeat the movement on the right side.
Continue alternating sides in a slow and rhythmic pattern for the duration of the set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Moving the hips and legs along with the torso instead of isolating the waist.
- Using momentum or swinging the arms to force a wider range of motion.
- Holding the breath instead of maintaining a steady respiratory rhythm.
- Rounding the shoulders forward rather than keeping an upright, neutral spine.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.