Best Twisting Exercises for Strong Obliques











Best Twisting Exercises for Strong Obliques

Twisting exercises work two major muscle groups in the core. a) Quadratus Lumborum: The quadratus lumborum have fibers running from the iliac crest of the pelvis to the lower ribs in an oblique direction. b) Obliques: These stabilize the core laterally and are active in twisting motions. Anteriorly, the internal and external abdominal oblique muscles stabilize the core and also work when the trunk is twisting. Obliques are the muscles that define the “V” at the side of the abs that everyone seems to want so bad!

In this article we will go over the most common twisting exercises and how they’ll benefit you!

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Cable Woodchops

Start by kneeling with a bit of space between your cable machine. A rope handle or narrow straight bar is ideal. The cable should be set high so that it is in tension while you are kneeling with arms extended overhead. Keeping the abs tight and arms relatively straight, draw the handle from over the one shoulder towards the opposite hip. Allow the shoulders and chest to follow the motion as far as your range can allow.

If you are kneeling on the left knee and the right knee is up, start over the right shoulder and draw towards the left hip. Extend back to the start position with slow and intentional control. This would primarily work the left obliques.

Landmine Trunk Rotations

This exercise requires a barbell set into a stable base. It might be a secure corner or even into the centre of a heavy plate. You’ll have one end of the barbell secured to the floor and the other end grasped in both hands. A weaved finger position is perfect to ensure even weight distribution. You can perform these in either a split stance or with feet and hips parallel. Start with the bar overhead at center, then drop it down to the side while maintaining a relatively straight arm position. Initiate the movement by twisting at the shoulders. You’ll feel it in the obliques! At the end of the range, return to the start position and then rotate to the opposite side.

Bicycles

These require no equipment at all, so it’s a great way to get a few ab reps in from literally anywhere! On your back on the floor, the legs will perform a “bicycling” motion, pumping imaginary circles. Meanwhile, the upper body, will create an opposite motion bringing the left shoulder towards the right knee and vice versa. The movement should have a quick rhythm and performing more reps is better than fewer. We recommend crossing the arms against your chest rather than holding behind the neck or head, which can sometimes cause the athlete to pull on the neck to help the movement flow.

Med-ball Side Throws/Toss

These are used by many athletes to improve explosiveness. Golf and hockey are prime examples of sports that require both strong and explosive cores for twisting movements. You’ll need a heavy medicine ball and a wall or perhaps a partner. The ball is tossed sideways by swinging it across the body, rotating at the shoulders. You may also choose to pivot the rear foot to assist the throw. Release the ball at the point when the most momentum is reached but not beyond a normal rotation range. Note that the abs should be kept engaged throughout the movement!