How to Do the Russian Twist With a Kettlebell

Russian Kettlebells

The Russian kettlebell twist is an extremely effective core exercise, particularly as it strengthens the obliques, those muscles that are responsible for rotational movements. Whether you're looking to improve your functional fitness in sports that involve cross-body twisting and throwing motions such as golf, tennis and martial arts, or you're just looking to get rid of those love handles, the kettlebell twist will help you reach your goals faster.

Instructions

1. Sit on the floor with a kettlebell at your side. Put your legs together and bend your knees. Keep your chest lifted and back straight.

2. Pick up the kettlebell, holding it upside down by the handles for better control. It should be at chest height.

3. Lean back slightly, being careful not to round your back. Lift your feet off the floor, but keep your knees together and legs bent.

4. Quickly twist from side to side, leading with the kettlebell. Your entire chest and head region should rotate while your legs stay stationary. Squeeze your abs throughout the exercise.

5. Work your way up to two sets of 28 reps (14 on each side).

Tips & Warnings

• To make this exercise easier, keep you feet planted on the floor. To make this exercise harder, you can use a heavier kettlebell; hold the kettlebell further away from your body; perform it on a decline bench; or straighten your legs. You can substitute a dumbbell or medicine ball for a kettlebell.