Form Friday | Russian Twist

The Russian twist is a simple and effective way to tone your core, shoulders, and hips. It’s a popular exercise among athletes since it helps with twisting movements and allows you to quickly change direction.

It’s also ideal for anyone looking to tone their midsection, get rid of love handles, and develop that all-important core strength, which helps with balance, posture, and movement. Plus, it’s easy to learn!



How to do a traditional Russian twist

Here are a few pointers to keep in mind as you get started:

• For beginners, press your feet into the floor or extend them straight out as you get a feel for the movement.
• Breathe steadily and deeply. Exhale with each twist, and inhale to return to the center.
• As you twist, keep your arms parallel to the floor or reach down to tap the floor beside you.
• Engage your abdominal and back muscles throughout the exercise.
• For more stability, cross your lower legs.
• Maintain a straight spine, and avoid slouching or rounding your spine.
• Allow your gaze to follow the movement of your hands.
  
  

How To

• Sit on your sit bones as you lift your feet from the floor, keeping your knees bent.
• Elongate and straighten your spine at a 45-degree angle from the floor, creating a V shape with your torso and thighs.
• Reach your arms straight out in front, interlacing your fingers or clasping your hands together.
• Use your abdominals to twist to the right, then back to center, and then to the left.
• This is 1 repetition. Do 2 to 3 sets of 8 to 16 repetitions.

Variations on the Russian twist

Weighted twist

• If you don’t have a weight, grab a compact household object that’s at least five pounds.
• Choose a weight that allows you to maintain proper form.
• Hold a dumbbell, weight plate, or medicine ball between both hands.
• Twist the same way as the original variation, keeping the weight at chest level or tapping it to the floor each time.

Leg-cross twists

• As you twist to the right, cross your right calf over your left.
• Uncross as you twist back to the center.
• Cross your left calf over your right as you twist to the left.

Punch twists

• You can do the punching motion with your fists instead of a weight.
• Sit with bent knees and your feet pressing firmly into the floor, holding a dumbbell in each hand next to your chest.
• Sit back slightly, keeping your spine straight.
• Exhale as you twist to the left, punching your right arm over to the left side.
• Inhale back to center, and then do the opposite side.
• This is 1 repetition.

Decline twists

• Sit on a decline bench with your hands together or holding a weight.
• Twist in the same way as the original version.
  
  

reprinted from healthline.com

Form Friday | Glute Bridge

Spending all day sitting behind a desk is a surefire shortcut to weak glutes and lower back problems. The impulse is often to sit too far forward, which causes your hip flexors to become tight and also results in the glutes effectively switching off. Activating them as part of your training program does wonders not only for your physique but for your structural health.

How to Perform a Glute Bridge

Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.

Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.

Hold your bridged position for a couple of seconds before easing back down.

Aim for two sets of ten bridges, two to three times a week, either as part of a wider bodyweight workout or on their own, if all you really care about is your derrière.


Benefits Of The Glute Bridge

You should feel the burn in your glutes and your hamstrings if you’re doing it correctly. The bridge is also great for improving hip mobility and strengthening your lower back, two things that any desk-bound worker can really benefit from.

Variations

There are plenty of worthwhile variations to the glute bridge that don’t require any gym equipment. The best place to start is with the single-leg glute bridge, which halves the number of grounded legs to double the difficulty.

Lie on your back and bend your knees so your feet rest flat on the floor. Then raise one leg until it is stretched out straight. Brace yourself, then drive the heel of the foot still grounded into the floor and push your hips up until your body is in a straight line from your shoulders to the toes of your outstretched foot. Slowly lower yourself again, then repeat on the same side. Aim for ten reps on one leg, then switch to the other.

Form Friday | Upright Row

The upright row is considered one of the best muscle builders for the back and shoulders, but it is also regarded as potentially dangerous for the shoulders. This is a lift that requires perfect form for the best results and to avoid injury. It is generally performed by bodybuilders, but also used in boot camps and high-intensity interval training (HIIT) classes using dumbbells, kettlebells, or barbells.

Benefits
The upright row exercises the front and middle heads of the deltoids, as well as the trapezius, rhomboids, and even the biceps muscles. It is very good at growing these muscles. 



Step-by-Step Instructions
When using a barbell, the "wavy" EZ curl bar makes this exercise a little easier on the wrist joints.

Stand with legs at a comfortable distance apart—shoulder-width is about right.

Grasp a barbell or dumbbells and allow it to hang in front of you at the length of your arms.

Your palms should be facing your body.

Standing up straight, adjust your grip so that your hands are about in line with the thighs.

Shoulder-width apart (no closer) is recommended for wrist and shoulder safety.

Breathe in and brace the abdominals, keep the back straight, chest up, and eyes focused forward.

Lift the barbell straight up toward the chin, leading with the elbows and keeping the bar close to the body. Breathe out during the effort. Your arms should go no higher than parallel with the shoulders. Slightly less is OK.

Pause at the top of the lift.

Return the barbell back to the starting position, breathing in as you lower it.

Repeat the move for your defined number of repetitions.

Common Mistakes

Avoid these errors so you get the most from this exercise and avoid strain or injury.

Elbow Position
While lifting, keep your elbows above the level of your forearms. Don't raise the arms above parallel to avoid shoulder impingement.

Wrist Position
This exercise can strain the wrists, so use only a wide grip (shoulder-width). Keep your wrists supple during the lift, allowing them to flex as needed. Try to keep the wrists from moving down or to the side during the lift.

Back and Torso
Keep the torso stationary and your abs braced throughout the lift—no turning or twisting. Keep your back straight, with the chest up and eyes focused ahead. Do not squat down and up after the initial pose. No movement in the legs should occur.

Too Heavy of Weight
Do not lift heavy with this exercise unless you are experienced and trust your shoulder joints.3 Shoulder impingement has been reported with excessive weight or poor form. The shoulder joint is a very complex mechanism and injuries to it can severely impact your exercise goals and can be slow to heal.

Modifications and Variations
This exercise can be adjusted to make it more accessible to the beginner and to increase the effort needed as you build strength. Using a barbell is best as you develop your technique. Other options include dumbbells or a cable pulley machine.

Need a Modification?
Look for an EZ-curl bar that allows you to grip the barbell at slight angles to help reduce the strain on the wrists from the angle at the top of the lift.

If you're new to the upright row, start with a barbell with no weight.4 This will give you a chance to experience the lift, learning the movement and the positioning throughout. Add weight gradually, and don't add too much weight before your shoulders are ready.

Up for a Challenge?

Increase the weight lifted cautiously. It is generally recommended that you switch to other exercises to develop these muscles. Use dumbbells only if you know how to do this exercise correctly. The dumbbell lateral raise in a slightly bent-over position is preferred.

Safety and Precautions

The American College of Sports Medicine and the National Federation of Professional Trainers both say this exercise should be avoided by people of all levels of fitness.5 If you choose to use it, be sure you are being coached to use perfect posture and form. Whenever working the shoulder area muscles, care must be taken to avoid injuring the shoulders. Avoid heavy weights with this exercise. If pain or inflammation occurs, cease the exercise.

reprinted in part from verywellfit.com