Cable twist alternative

Largest portion of your chest, spanning from your sternum to your shoulder. It takes cable twist alternative a majority of your chest and is multiple times larger than your clavicular head.

Below are a list of exercises that you can use as an alternative to the ones on your programme. The exercises become progressively harder as you scroll down. Lie on your back, arms extended to the side and both legs raised with the knees bent. As you inhale allow the legs to lower to one side under control. As you exhale draw your navel to spine and bring the legs back to centre. Aim to keep your shoulders in contact with the floor. Alternate sides.

Cable twist alternative

Although there is no denying that the Russian twist is an absolute classic core training exercise, many lifters will often seek out an alternative that places their back at a lesser risk of injury. Fortunately, quite a number of alternative exercises exist to replace the Russian twist — all of which also target the same muscles to a similar degree. Because the Russian twist primarily targets the abdominal and oblique muscles in the transverse plane, exercises that work the core in a similar manner can all function as potential alternatives. Side crunches, side bends and the wood chop are all excellent candidates. When substituting the Russian twist with an exercise of similar benefit, it is important that a few characteristics are shared between the Russian twist and its alternative. The most vital is a similar pattern of muscular recruitment — namely that of the obliques and abdominal muscles. The alternative should not only target these muscles in a dynamic manner, but also to a similar level of intensity and to the same range of movement. In addition to targeting the same muscles, the alternative exercise should also correct the initial reason for substituting Russian twists in the first place. The first and most viable alternative to the Russian twist is the side crunch or oblique crunch — specifically the one involving the exerciser lying on their back. Like Russian twists, this exercise is a core isolation exercise primarily featuring sideways rotation of the torso so as to target the obliques and abdominal muscles. Where the two differ, is that the side crunch is considerably less taxing and far less likely to result in injury on account of a less complex movement pattern. Just as is the case with Russian twists, the side crunch requires no equipment whatsoever apart from a yoga mat. The side crunch benefits from being both simpler and lower impact than the Russian twist — allowing for more volume to be performed, less strain on the lower back and a generally easier time training the core.

The cable torso rotation is another excellent core rotation exercise that will improve your core strength and power and strengthen your waist muscles, cable twist alternative. Alongside featuring far less strain on the lower back, dumbbell side bends are used to further work the core with the addition of free weights as a source of resistance.

The Russian twist is an easy to use and easy to master core exercise. While crunches and planks are strong candidates for your next core workout , the Russian twist offers slightly different benefits. Better yet, each utilizes a range of resistance options from bodyweight to dumbbells , or even landmines. The side lying crunch is a perfect beginner exercise. Most of your body is supported by the ground, making execution that much easier. The side lying crunch also helps target the oblique muscles that the Russian twist would without having to constantly change direction. Just hunker down and rep things out to failure for some big oblique gains.

In their efforts to sculpt a perfect waist, a lot of people rely on the Russian Twist exercise to target the obliques at the sides of the waist. While this exercise will definitely target the internal and external obliques, it also brings some inherent problems with it. The lower back is put in a vulnerable position when you do this exercise, and the more weight you use, the more compromised it becomes. In this article, I provide you with 11 Russian Twist alternatives that you can use as the basis of your core workouts. The side ball crunch is an advanced version of the standard crunch exercise that targets the obliques. The instability of the ball also activates stabilizer muscles around the core. The dumbbell side bend is a core exercise that targets the obliques as well as the glutes and hamstrings. The degree side bend is an advanced oblique exercise that uses your body weight to provide a resistance load to the sides of the waist.

Cable twist alternative

Cable crunches are a great core exercise that can build your abdominal muscles, which is why they are performed by bodybuilders, strength athletes, and general gym-goers. However, cable crunches rely on the use of a cable column, which can be a barrier to those who do not have access to a cable machine, either because you work out at home or the cable machines are always busy at your gym. In this article, I will go through what makes this list of exercises great alternatives to the cable crunch, how to perform them, and tips to make the most of them. I will also include variations that involve the use of: 1 your own bodyweight, 2 a Roman chair, and 3 a free weight bench.

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View All Articles. Side planks are a static exercise involving the performer lying on one side of their feet and elbows as they squeeze their core musculature. Variations Exercises that target the same primary muscle groups and require the same equipment. If you have scoliosis, find out more ways you can keep powerlifting while keeping your spine healthy in the article How To Powerlift With Scoliosis Complete Guide. This emphasizes the obliques on one side of the waist and lower back, improving overall bodily stability and helping to protect the spine. Explosive power training is a great way to challenge your athleticism and the rotating medicine ball throw does just that. It is not possible to spot reduce body fat. Cable Twist. This will work the lower abdominals in a more isometric capacity, rather than a dynamic one. The transversus abdominis the deep core muscles that sit below the rectus , external obliques the side part of your core that sits below your lats , and hip flexors will be secondary muscle groups. While the Russian twist is an entry level exercise, windshield wipers take things to a much higher level. Wrap your down side arm around your midsection and press your working side obliques.

Written by Jo Taylor.

They either demand a ton of coordination, full-body strength, or use long levers such as the landmine oblique twist to smoke your obliques. The first is to never let your legs fully relax and extend at the bottom so your body is in a vertical line. Toe touches are an intermediate alternative to the cable crunch that can easily be performed at home. This, coupled with its greater isolation of the obliques, allows it to truly improve core stability, strength and muscle mass. Inspire US serves as an informational hub for people looking to start their fitness journey. Set up in the chair by placing your back flat against the pad and supporting yourself on your forearms. Side crunches, side bends and the wood chop are all excellent candidates. The obliques are the main target of the Russian twist and its alternatives; however, you actually have more abdominal muscles helping out. The lower back is put in a vulnerable position when you do this exercise, and the more weight you use, the more compromised it becomes. Maintain a strong athletic stance; keep an arched lower back position.