Russian Twists for Core Strength

May 2, 2016 — Leave a comment
tao-wellnes.com

These Are Your Core Muscles and Some of the Most Important for Us Hunter Athletes. (Photo Courtesy of Tao-Wellness.com)

In order to meet your fitness and wilderness related physical objectives you have got to have a strong core. In case you weren’t aware our core is where most of our athletic type movements originate from so you can understand it’s importance.   Luckily, whether you know it or not, you are training your core when you are doing deadlifts, cleans, jerks, pushups and many other dynamic type strength training.  However, you should also specifically target the core to best prepare yourself for packing that elk quarter out.

Some of the larger muscles making up your core are:

Beautyfitnessfoodie

(Photo Courtesy of beautyfitnessfoodie.com)

  • Abdominal muscles
  • Lower back muscles
  • Lats (the ones that give your upper body that “V” shape
  • Obliques (these run from your ribs down to your hips)
  • Abductors and adductors (the muscles that run on the inside and outside of your thighs)
  • Hamstrings
  • Glutes (your butt)

One of my favorite core exercises is the Russian Twist.   You can grab a medicine ball, kettlebell, barbell plate, or really any kind of weighted object and you are in business.

  • Just sit with your knees bent at 90.
    • I prefer to tuck my feet under a weighted object to offer myself better stability.
  • Lean back so your torso is about 45 degrees to the floor.
  • Hold the weight out in front of you.
  • Twist to the left and right for the desired number of reps.
    • Note to keep your back straight and your core muscles engaged to avoid injury.

The core muscles keep your spine, torso, and pelvis in alignment. To put it simply, the stronger your core, the less susceptible to injury you will be.   Plus it’s great for your posture which has many benefits in its own right.  So get after it and build that core you need to be ready for this fall!

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