Plate Twist
The Plate Twist is a rotational core exercise performed in a seated V-position while holding a weight plate. It primarily targets the obliques and transverse abdominis to build rotational strength and core stability.
This exercise places significant tension on the lumbar spine, so the AI analyzes your daily recovery metrics like HRV and sleep to determine if your core is ready for this intensity. By tracking your RPE and consistency across sets, the app can auto-adjust the weight or volume to ensure you are effectively stimulating the obliques without compensating with your lower back due to fatigue.
Form Cues
- Sit with knees bent and feet elevated slightly off the floor
- Lean back until you feel your core engage while keeping your spine straight
- Rotate your entire torso to bring the plate toward your hip
- Follow the weight with your eyes to ensure your chest is turning
- Move in a controlled, deliberate tempo
- Don't round your lower back or slouch forward
- Don't just move your arms side-to-side without twisting your trunk
- Don't let your legs swing excessively for momentum
- Don't bounce the weight off the floor at the bottom
Common Mistakes
- Rounding the lumbar spine
- Using arm momentum only
- Excessive leg swinging
- Rushing the repetition speed
- Holding breath during rotation
Muscles Worked
The Plate Twist primarily targets the internal and external obliques, which are essential for rotational power and lateral stability. It also heavily engages the rectus abdominis and hip flexors to maintain the isometric V-sit position, while the forearms and shoulders work statically to control the weight plate.
Primary
Secondary
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