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Total Gym Twister

IntermediateStrengthTier T3

You sit sideways across a Total Gym glideboard, holding a pulley handle in each hand at waist level. You turn your trunk to one side against the cable, then to the other.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Grasp both handles, then sit sideways on the glideboard.
  1. A man seated sideways on a glideboard, torso rotated toward the tall column at the end of the rail, a handle gripped in each hand.

    Step 1 of 3

    Sit sideways on the glideboard, gripping a handle in each hand at waist level with your arms slightly bent. Rotate your torso at the waist toward the height-adjustment column.

  2. The same man, now rotated the other way with the glideboard visibly higher on the rail, still gripping a handle in each hand.

    Step 2 of 3

    Using your oblique abdominal muscles, rotate your torso the other way, away from the height-adjustment column, pulling the handles so the glideboard slides up the rail.

  3. A man seated sideways on a glideboard, torso rotated toward the tall column at the end of the rail, a handle gripped in each hand.

    Step 3 of 3

    Sit sideways on the glideboard, gripping a handle in each hand at waist level with your arms slightly bent. Rotate your torso at the waist toward the height-adjustment column.

Safety Information

Keep both hands gripping their own handle throughout the whole rotation -- releasing a handle mid-rotation lets the glideboard slide back down the rail unexpectedly. If you have a low-back injury, disc condition, or significant abdominal-wall weakness, ask a physical therapist or physician before attempting this exercise, because it repeatedly rotates the seated, loaded trunk while balanced on a sliding platform. Stop and let the rotation settle back toward the column with control immediately if you feel a pinch, sharp pain, or a sudden loss of balance at any point in the cycle. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.