How to perform Bodyweight Cable Twist with proper form
Setup
- Equipment: Use a cable machine with the pulley set at waist height.
- Position: Stand side-on to the machine, feet shoulder-width apart. Hold the cable handle with both hands, arms extended and slightly bent.
Execution
- Initial Position: Rotate your torso away from the machine, keeping your feet planted. Engage your core.
- Twisting Motion: Pull the cable across your body by twisting your torso towards the machine while keeping your arms straight.
- End Position: Reach the peak of the twist, ensuring your hips remain stable and your shoulders are aligned.
- Return: Slowly reverse the motion to return to the starting position in a controlled manner, maintaining tension in your core throughout.
Tips for Proper Form
- Engage Core: Keep your abdominal muscles tightened during the entire movement.
- Controlled Movement: Avoid using momentum; focus on controlled twists.
- Knees Soft: Maintain a slight bend in your knees to stabilize your lower body.
- Breathing: Inhale as you rotate and exhale during the twist.
Common Mistakes
- Leaning Back: Avoid arching your back; keep a neutral spine.
- Fast Movements: Don’t rush through; slow, controlled motions are key.
- Over-Rotating: Ensure the twist is coming from your torso, not just your arms.
By following these guidelines, you can perform the Bodyweight Cable Twist effectively while minimizing the risk of injury.
Exercises
Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest
Bicycle Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Cable Crunch, Cable
Type: Core
Target: Abs
Cable Twist, Barbell
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Cable
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Band
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Leverage Machine
Type: Core
Target: Abs
Synergist: Glutes
Cross Body Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Crunch, Cable
Type: Core
Target: Abs
Crunch, Bodyweight
Type: Core
Target: Abs
Crunch, Leverage Machine
Type: Core
Target: Abs
Flat Knee Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps
Flat Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Hanging Leg Raise, Cable
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Hanging Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Jackknife Sit Up, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Knees to Elbows, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps
Oblique Crunch, Bodyweight
Type: Core
Target: Abs