Weighted Torture Twist
The Weighted Torture Twist is a challenging core exercise that combines an isometric V-sit hold with controlled torso rotation using resistance. It specifically targets the obliques and deep abdominal muscles to improve rotational strength and core stability.
Because core endurance is highly sensitive to overall fatigue, the AI uses your HRV and recovery data to prescribe the perfect weight and rep scheme for today's energy levels. It tracks your performance history to ensure you are increasing difficulty safely, and can instantly swap this for stability-based regressions like the Pallof Press if you report lower back sensitivity.
Form Cues
- Lean your torso back to a 45-degree angle
- Keep your chest lifted and spine neutral throughout
- Rotate your shoulders and ribcage, not just your arms
- Follow the weight with your eyes to ensure full rotation
- Squeeze your obliques hard at the end of each twist
- Don't round your lower back or slouch
- Don't use momentum to swing the weight side-to-side
- Don't let your legs sway excessively in the opposite direction
- Don't simply reach the weight to the floor without turning your torso
Common Mistakes
- Rounding the lumbar spine
- Rushing the tempo using momentum
- Moving arms independently of the torso
- Excessive hip shifting
- Holding breath during exertion
Muscles Worked
This exercise primarily targets the internal and external obliques, which act as the engine for rotational power. It also heavily recruits the rectus abdominis and transverse abdominis to maintain the isometric V-sit position, while the hip flexors stabilize the lower body against the rotational torque.
Primary
Secondary
Get Personalized Coaching for Weighted Torture Twist
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.