Kettlebell Russian Twist

Setup & Positioning

• Sit on the floor with knees bent and feet flat.
• Hold a kettlebell by the horns at chest level.
• Lean back slightly so your torso is at about a 45-degree angle, keeping your spine straight and core braced.
• For more challenge, lift your feet slightly off the floor.

Key point: “The rotation comes from your torso, not just your arms—move as one unit.”

Execution

1. Rotate your torso to one side, bringing the kettlebell toward the floor beside your hip.
2. Keep your hips and legs stable—avoid letting your knees sway.
3. Rotate back through center, then to the opposite side in a controlled manner.
4. Continue alternating sides for the desired number of reps or time.

Where You Should Feel It

• Obliques (primary)
• Deep core stabilizers (transverse abdominis)
• Hip flexors lightly engaged to maintain position

Where You Shouldn’t Feel It

• Lower back strain from rounding or over-rotating
• Neck discomfort from craning forward
• Shoulder strain from holding the kettlebell too far out in front

Breathing

"Exhale as you twist to each side, inhale as you pass through center."

Common Mistakes to Avoid

1. Moving only the arms – Keep elbows fixed relative to your ribcage.
2. Rounding the lower back – Maintain a proud chest and neutral spine.
3. Swinging legs – Keep hips and knees stable to isolate the core.
4. Rushing the movement – Control each twist for maximum engagement.