Cable Russian Twists (On Stability Ball)

준비 자세

1. 01Set a cable to about chest height when bridged on the ball and choose a light weight.
2. 02Sit on a stability ball beside the stack, then walk out until the upper back rests on the ball.
3. 03Bridge the hips up level with feet flat and shoulder width apart.
4. 04Grip the handle with both arms extended straight above the chest, starting turned toward the stack.

수행

1. 01Rotate the shoulders and arms away from the stack in a wide arc.
2. 02Let the upper back roll across the ball as the torso turns.
3. 03Pause briefly at the far end with the obliques fully contracted.
4. 04Rotate back toward the stack under control without letting the weight drop.

체크포인트

• -Hips stay bridged and level for the whole set.
• -Arms stay straight so the torso, not the shoulders, moves the load.
• -The turn is smooth and controlled in both directions.
• -Feet stay planted; the lower body resists the rotation.

흔한 실수

• -Letting the hips sag as the set fatigues.
• -Bending the elbows and turning it into an arm exercise.
• -Rotating so far that you lose balance on the ball.
• -Loading heavy and jerking the cable across.