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Kettlebell Russian Twist
A seated rotational core exercise using a kettlebell to target obliques and rectus abdominis for building rotational strength, stability, and core endurance.
About Exercise
Equipment
Kettlebell
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Lower Back, Hip Flexors, Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis, Transverse Abdominis
Lower Back
5/10Erector Spinae
Hip Flexors
4/10Iliopsoas
Glutes
3/10Glute Max
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on the floor with knees bent and feet flat, lean torso back to form a V shape with thighs, hold kettlebell with both hands at chest level.
- Engage core and keep chest proud.
- Exhale and rotate torso to one side, moving kettlebell toward floor beside hip.
- Inhale and return to center position.
- Exhale and rotate torso to opposite side.
- Repeat alternating sides with control.
- Maintain straight back throughout.
Coaching Tips
Form Cues
- Drive twist from obliques
- Keep shoulders level
- Brace core tight
- Avoid arm swing
- Gaze follows hands
Breathing
Exhale during each twist rotation and inhale as you return to center.
Tempo
2-0-2
Range of Motion
Rotate torso until kettlebell nears floor beside hip on each side, without excessive lower back rounding.
Safety
Safety Notes
- Avoid if lower back pain or disc issues present
- Start with light weight to master form
- Keep movement controlled to prevent spinal stress
Spotting
No spotting needed; perform solo with focus on controlled form.
Common Mistakes
- Rounding lower back
- Using momentum
- Swinging arms only
- Holding breath
- Feet shifting unstably
When to Avoid
- Lower back injuries
- Lumbar disc issues
- Acute spinal conditions
Flexibility Needed
- Adequate hip flexion
- Thoracic rotation mobility
Build Up First
- Basic core bracing
- Controlled seated posture
Also known as
Russian Twist with Kettlebell, Seated Kettlebell Twist, Weighted Russian Twist
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