Cable Russian Twists

Also called cable twists, stability ball cable twist and cable rotation.

Works

Abs

Equipment

Cable

Level

Beginner

Type

Compound

How to do it

Setup. Connect a standard handle attachment, and position the cable to a middle pulley position.

1. Lie on a stability ball perpendicular to the cable and grab the handle with one hand. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable.
2. Grab the handle with both hands and fully extend your arms above your chest. You hands should be directly in-line with the pulley. If not, adjust the pulley up or down until they are.
3. Keep your hips elevated and abs engaged. Rotate your torso away from the pulley for a full-quarter rotation. Your body should be flat from head to knees.
4. Pause for a moment and in a slow and controlled manner reset to the starting position. You should still have side tension on the cable in the resting position.
5. Repeat the same movement to failure.
6. Then, reposition and repeat the same series of movements on the opposite side.

Cues

• Upper back on the ball, hips high.
• Arms straight over the chest.
• Rotate away from the stack.
• Return slow, hips stay up.

Common mistakes

• Hips dropping.
• Bending the arms.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Easier

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