Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Sandbag Russian Twist

IntermediateStrengthTier T3

You sit leaned back about 45 degrees with your feet flat, holding a sandbag in both hands in front of you. You twist your torso to one side and then the other.

Targets: Spine Chain (Full Spine)
Muscles: Obliques

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

  • Works at home
  • Works at the gym

Home Options

  • sandbag

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Keep the sandbag in both hands under your own control throughout.
  1. A man sitting on a mat, leaned back, knees bent and feet flat, holding a sandbag in front of him with both hands.

    Step 1 of 4

    Sit with knees bent and feet flat, lean back to about 45 degrees, and hold the sandbag in front of you with both hands.

  2. The same man leaned back, his chest and the sandbag turned to his right, his feet still flat.

    Step 2 of 4

    Twist your whole torso to the right, carrying the sandbag round with you.

  3. The same man leaned back, his chest and the sandbag turned to his left, his feet still flat.

    Step 3 of 4

    Twist your whole torso to the left, carrying the sandbag round with you.

  4. A man sitting on a mat, leaned back, knees bent and feet flat, holding a sandbag in front of him with both hands.

    Step 4 of 4

    Sit with knees bent and feet flat, lean back to about 45 degrees, and hold the sandbag in front of you with both hands.

Safety Information

Keep both feet flat on the floor and control the twist with the whole torso, rather than letting the bag swing the body around. If you have a back, hip or abdominal condition, recent surgery or an unstable core, ask a physical therapist or physician first, because this repeats a leaned-back twist while holding a weight. Stop and bring the sandbag back to the centre if you feel sharp pain, a pulling feeling or numbness in the back, hip or belly. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

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