Kneeling Twist

Setup

1. 01Set the machine's rotation range and load to a light starting weight.
2. 02Kneel on the platform or pad facing the chest support.
3. 03Grip the handles and press your chest or forearms into the pads.
4. 04Set your hips square and brace before releasing the safety.

Execution

1. 01Exhale and rotate your torso to one side against the lever resistance.
2. 02Turn as far as you can while keeping the hips facing forward.
3. 03Pause briefly at end range with the obliques contracted.
4. 04Return to center under control and complete all reps before switching sides.

Checkpoints

• -Hips and knees stay square while only the torso rotates.
• -The turn is smooth, not a jerk against the machine.
• -Shoulders stay down away from the ears.
• -The return to center is as controlled as the twist.

Common mistakes

• -Rotating from the hips instead of the trunk.
• -Using a range so large the lower back rounds or overextends.
• -Loading too heavy and heaving with the arms.
• -Letting the weight stack slam at the center position.