Torture Twist
The Torture Twist is a challenging core exercise that combines a V-sit hold with rotational movement to target the obliques and abdominal wall. It builds rotational strength, core stability, and hip flexor endurance by maintaining tension throughout the entire set.
Iridium balances this rotational movement against your recent training history, ensuring sub-muscle fatigue in the obliques does not compromise the core stability required for heavy compound lifts. Since resistance is fixed to your body weight, Iridium tracks repetition performance relative to your current weight to gauge progression accurately. RPE trends serve as the primary driver for overload, prompting the system to increase volume targets only as the exercise becomes easier to perform.
Form Cues
- Sit on the floor and lean back 45 degrees with a straight spine
- Lift your feet off the ground and balance on your glutes
- Rotate your shoulders and chest fully to each side
- Follow your hands with your gaze to ensure spinal rotation
- Keep your knees relatively stable as you twist
- Don't round your lower back or slouch
- Don't just swing your arms without turning your torso
- Don't let your legs swing wildly side-to-side
- Don't hold your breath during the movement
Common Mistakes
- Rounding the lumbar spine
- Moving arms instead of rotating trunk
- Excessive hip shifting
- Rushing the tempo
- Chin jutting forward
Muscles Worked
This exercise primarily targets the internal and external obliques, which are crucial for rotational power and spinal stabilization. It also heavily recruits the rectus abdominis and hip flexors isometrically to maintain the V-sit position, creating a comprehensive core endurance stimulus.
Primary
Secondary
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