Battle Rope Russian Twist
The battle rope russian twist is a core exercise that combines the rotational demands of a russian twist with the added resistance of a battle rope. It targets the abdominals and obliques while also engaging the shoulders for rope control.
How to do it
- Sit on the floor in a slight recline with your knees bent and feet elevated or flat on the ground.
- Hold one end of a battle rope in both hands with arms extended in front of you.
- Rotate your torso to one side, bringing the rope toward the ground beside your hip.
- Return to center and rotate to the other side in a controlled twisting motion.
- Continue alternating sides for the desired number of repetitions.
Form cues
- Lean back slightly to engage your core before starting.
- Control the movement rather than using momentum.
- Keep your chest open and shoulders down.
- Rotate from your upper body, not just your arms.
Breathing: Exhale as you twist to one side, and inhale as you return to the center.
Common mistakes
- Rushing through the twists using momentum, which reduces core activation.
- Slouching the lower back, which can cause discomfort over time.
- Moving only the arms instead of rotating the torso.
Muscles worked
Primary: abs. Secondary: obliques, shoulders, lats.
Suggested sets & reps
Get fitter
3 sets x 20 to 30 total reps, rest 60 s
Lose weight
3 sets x 30 to 45 seconds, rest 45 s
Build muscle
3 sets x 12 to 16 total reps, rest 60 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel lower back strain, ease off, keep your feet on the floor, or choose a gentler core option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel your abdominals and obliques working to control the rotation, along with some tension in your shoulders.
Can I keep my feet on the floor?
Yes, keeping your feet flat on the floor is a great option if you need better balance while learning the movement.
How often can I do this?
You can include this core movement 2 to 3 times per week with adequate rest days in between.