A Russian Twist is a core exercise where you rotate your torso from side to side while seated—usually holding a weight or medicine ball.
It strengthens your obliques (the side core muscles), which are key for generating and controlling rotation through your swing.
Why It’s Good for Golfers
Golf is a rotational sport. Russian Twists help you create more power through the core and maintain control through the finish. A strong, balanced rotation = a faster, more accurate swing.
This move also improves the transfer of energy from your lower body to upper body—aka the kinematic sequence.
How To Do It
You’ll Need:
- A medicine ball, dumbbell, or just bodyweight
Steps:
- Sit on the floor with your knees bent, feet slightly lifted or on the ground.
- Lean back slightly—chest up, back flat.
- Hold your weight (or clasp hands) at chest level.
- Rotate your torso left, then right, tapping the weight on the floor beside you.
- That’s 1 rep (left + right).
- Do 3 sets of 20 reps total (10 per side).
💡 Control the motion—no swinging. Let your core do the work.
Common Mistakes
- Rounding your back (keep chest proud)
- Moving your arms but not your torso
- Going too fast—speed doesn’t equal better results
Golf Benefit Snapshot:
| Goal | How It Helps |
|---|---|
| Rotational power | Adds clubhead speed and control |
| Core endurance | Maintains posture through the round |
| Oblique strength | Supports side-to-side swing mechanics |