How to do the Cable Russian Twist on Stability Ball
Connect a standard handle attachment, and position the cable to a middle pulley position.
Lie on a stability ball perpendicular to the cable and grab the handle with one hand. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable.
Grab the handle with both hands and fully extend your arms above your chest. You hands should be directly in-line with the pulley. If not, adjust the pulley up or down until they are.
Keep your hips elevated and abs engaged. Rotate your torso away from the pulley for a full-quarter rotation. Your body should be flat from head to knees.
Pause for a moment and in a slow and controlled manner reset to the starting position. You should still have side tension on the cable in the resting position.
Repeat the same movement to failure.
Then, reposition and repeat the same series of movements on the opposite side.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
The obliques rotate and side-bend your trunk, and resist both. Side planks, Pallof presses, woodchops and carries cover every job.
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