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Seated Barbell Twist

IntermediateStrengthTier T3

Sit at the end of a flat bench with a barbell resting along the base of the neck. Keep the feet and head still and turn the waist from side to side.

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

  • Works at the gym

barbell, bench

Gym

  • barbell + weight bench (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit at the end of a flat bench with the barbell placed across your thighs and your feet shoulder width.
  • Grip the bar palms down, wider than shoulder width.
  1. She sits at the end of the flat bench: feet planted shoulder width, the loaded barbell resting across her thighs, both hands gripping it palms down wider than her shoulders.

    Step 1 of 5

    Sit at the end of a flat bench with the barbell placed across your thighs, feet shoulder width.

  2. She lifts the barbell from her thighs straight up over her head: arms fully extended above her, the bar balanced overhead, her seated posture and planted feet unchanged.

    Step 2 of 5

    Lift the barbell up over your head until your arms are fully extended.

  3. She lowers the barbell behind her head until it rests along the base of her neck across the shoulders: the bar settled on the neck base, hands still wide, trunk upright and seated, feet and head held stationary.

    Step 3 of 5

    Lower the barbell behind your head until it rests along the base of your neck.

  4. She rotates her waist to the side under the resting bar: trunk twisted at the waist while the bar rides across the neck base, head facing forward and unmoved, feet still planted shoulder width.

    Step 4 of 5

    Move your waist to the side as far as it will allow, feet and head stationary.

  5. She sits at the end of the flat bench: feet planted shoulder width, the loaded barbell resting across her thighs, both hands gripping it palms down wider than her shoulders.

    Step 5 of 5

    Sit at the end of a flat bench with the barbell placed across your thighs, feet shoulder width.

Safety Information

Lift the bar overhead with the arms fully extended, lower it behind the head to rest along the base of the neck, then move the waist from side to side with the feet and head stationary. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Caution: only move from side to side as far as the waist will allow. 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.