This variation of Russian twists will be the focus of your training program to strengthen your abdominal muscles!
Russian roller spins (on a Swiss ball) are a unique exercise that you won't often see in your gym. Maybe you've never done it yourself. However, they have advantages and are an excellent alternative to oblique muscle exercises.
Since it is a functional exercise, it will help you perform better overall in any sporting activity.
- Attach a handle to the pulley high enough so you can fully extend your arms.
- Place the Swiss ball next to the pulley and lie on it so that your chest is in the same axis as the pulley (see illustration below).
- Hold the handle with the hand closest to you, raise your arm directly above your chest, and place your other hand on top to get a firm grip.
- Keeping your hips high, contract your abs and rotate your arms away from the machine using your abs. Your arms should remain straight and aligned throughout the exercise. You should only use your core to rotate your body.
- Slowly return to the starting position, avoiding that the load pulls you back too quickly.
- Complete the required number of repetitions, then repeat the movement on the other side.
- This is not a bodybuilding exercise aimed at developing strength and therefore it is recommended not to use heavy loads. Light to medium weight will allow you to get the most out of this exercise.
- Perform a slow, controlled movement to ensure the target muscles are fully engaged and active.
- Make sure the gym ball is fully inflated to ensure your safety and efficient movement.
- Don't let your hips and lower body sink during the exercise. You must maintain a neutral and stable position on the ball.
How and why do Russian twists on the pulley on the Swiss ball?