Exercise Library

Standing Twist



AKA Standing plate twist, standing rotation
 
The standing twist is the simplest trunk rotation exercise.
 
 
Execution
 
Stand with the feet about shoulder width and hold a plate in both hands with the elbows at the sides and forearms horizontal. Rotate at the trunk powerfully to one side, keeping the feet planted solidly on the floor. Change directions quickly as you reach the end of the rotation to twist to the other side. The movement should be quick, powerful and continuous from side to side.
 
 
Notes
 
The speed of the movement is important for its effectiveness—without any speed, there is virtually no resistance or work done.
 
 
Purpose
 
The standing twist trains rotational strength and stamina for general trunk stability.  
 
 
Programming
 
The standing twist should be performed for sets of 10-30+ and will generally be more of a stamina exercise with higher reps.
 
 
Variations
 
The standing twist can be performed with nearly any weighted implement. Most commonly a barbell can be held in the back squat position—use caution when doing this variation for the first time because the length of the barbell creates a great deal of momentum and the speed of the movement will be slower than with a plate.
 
 
See Also
 
Cross chop
Russian twist
Windshield wiper




2 Comments
 

Jake Duncan 2016-01-04
One each side equals one?
Depends on the prescription. If it says "per side" or "/side" it will be just that instead of total reps.


Steve Pan
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