Russian-Twist with Dumbbell Overhead Press
Instructions
Setup
Sit on the floor with knees bent and feet resting on the ground for stability.
Lean your torso back at a 45-degree angle, maintaining a straight spine and engaging your core to create tension.
Hold a dumbbell with both hands, either by the sides or by one end, positioned at your chest.
Movement
Twist: Rotate your torso to one side, bringing the dumbbell toward the floor next to your hip.
Center: Rotate back to the center position.
Press: Push the dumbbell vertically upward overhead, fully extending your arms while keeping your spine stable and core tight.
Return: Lower the dumbbell back to your chest level.
Repeat: Perform the next rotation to the opposite side and continue the sequence.
Key Tips for Success
Keep your gaze following the weight to help maintain proper spinal alignment.
Focus on moving from your ribcage and obliques rather than just moving the arms.
Use a weight that allows you to maintain clean, controlled movements without excessive swinging or arching of the lower back.