guidance?

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   can someone please help me understand the best ways to do russian twists? is it just getting into sit up position with toes hooked under somthing and swing a weight side to side at arms length?
thanks

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will barron Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Top 10 in the USA - '03, '04, '07, '08 Joined: 8/30/04 Location: United States Status: Offline Points: 1455	Post Options Post Reply Quote will barron Report Post Thanks(0) Quote Reply Topic: guidance? Posted: 3/13/06 at 7:35am
	can someone please help me understand the best ways to do russian twists? is it just getting into sit up position with toes hooked under somthing and swing a weight side to side at arms length? thanks

K-Monster Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 9/01/04 Status: Offline Points: 1057	Post Options Post Reply Quote K-Monster Report Post Thanks(0) Quote Reply Posted: 3/13/06 at 8:48am
	Hey Will, I'd like to see feedback on this as well. One thing I've done since Petur showed me is to find a short bench that I can sit on the end of, then be able to lay back off off without my back touching the bench. (This is a real short bench lengthwise) Then, instead of hooking my feet under something, I strap my knees to the bench with a weight belt. Takes the legs out of any oblique/ab work, so it does a much better job of isolation. So now, starting from a sitting position, it's much easier to grab a plate or whatever to use in the exercise.
	"I train in the sand pit in McDonald's. I do a few laps. I go through the tunnel a few times. The kids don't mind if I smoke. Plus, when I'm done, lunch is right there."- DLR 2003

C. Smith Members Profile Send Private Message Find Members Posts Add to Buddy List Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443	Post Options Post Reply Quote C. Smith Report Post Thanks(0) Quote Reply Posted: 3/13/06 at 9:35am
	what the hell kind of weight belt are u able wrap around your legs and a bench?!?!?? Unless there is some cat with a 70" waist at your gym, i just cant see it.

K-Monster Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 9/01/04 Status: Offline Points: 1057	Post Options Post Reply Quote K-Monster Report Post Thanks(0) Quote Reply Posted: 3/13/06 at 10:01am
	Heh, that's why I can do this. I just use my own weight belt!
	"I train in the sand pit in McDonald's. I do a few laps. I go through the tunnel a few times. The kids don't mind if I smoke. Plus, when I'm done, lunch is right there."- DLR 2003

Roy Bogue Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 8/30/04 Location: United States Status: Offline Points: 2918	Post Options Post Reply Quote Roy Bogue Report Post Thanks(0) Quote Reply Posted: 3/13/06 at 10:08am
	Don't do them Will, they are bad for you. Best thing for you to do at this point of the season is rest and only rest. Think of how fresh you will be for every comp. Nice and crisp and ready to go.
	Donate lately?

Wayne Hill Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 2935	Post Options Post Reply Quote Wayne Hill Report Post Thanks(0) Quote Reply Posted: 3/13/06 at 10:25am
	There's definitely something to be said for taking your legs out of it. I haven't found a stiff enough anchor for my feet so that I can zip the weight around as explosively as I want, so this gives me an idea of something to work on. -Wayne
	"We may be small, but we're slow." - MIT Rugby

Borges Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic The Conrad Dobler of the Highland Games Joined: 8/30/04 Location: Jamaica Status: Offline Points: 2188	Post Options Post Reply Quote Borges Report Post Thanks(0) Quote Reply Posted: 3/13/06 at 10:34am
	K-dawg is on it. I just do them on a decline bench for a similar effect. Raise torso to parallel with the ground and keep it there. I prefer this to a hanging off of a flat bench because you turn with a bit of a bend at the waist this way which is more the way you are rotating when you throw (knees bent, sitting down). Rotate till the lead hand touches the ground holding the torso parallel to the ground the whole time. Really focus on keeping the shoulders square and turning with the waist (keep the plate directly in front of you at all times, like shooting a pistol). Some folks let it become a shoulder and arm exercise. WRONG!
	Cheers, Carlos "Live free or die"

Steve D Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 10/12/04 Location: United States Status: Offline Points: 196	Post Options Post Reply Quote Steve D Report Post Thanks(0) Quote Reply Posted: 3/13/06 at 11:16am
	Turn yourself around on a back extension bench and lean out to a good 45 deg's. Arms out straight and work both sides with a plate or DB. Get a good stretch on each side. Get a few sets in with speed in mind as well.