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Russian Twist Chop

Step by step instructions, muscle activation and variants for the Russian Twist Chop.

MediumObliques

About this exercise

The Russian Twist Chop combines the seated rotational twist with a downward chopping arm motion, intensifying oblique and core activation. The chopping pattern adds a functional, sport-like rotational challenge that trains the entire core through a full range of motion.

How to Perform

  • Sit on the floor with knees bent at about 90 degrees and heels lightly touching the ground
  • Lean back slightly so your torso forms a 45-degree angle with the floor
  • Clasp your hands together or hold a medicine ball in front of your chest
  • Rotate your torso to one side and bring your hands down toward the floor in a chopping motion
  • Immediately rotate to the opposite side and repeat the chop
  • Keep your core braced and your lower back from rounding throughout the movement
  • Continue alternating sides for the target number of reps

Muscle Activation

Primary
Obliques
Secondary
AbsCore

Common Mistakes

Common mistakes content is coming soon.

About the Russian Twist Chop

The Russian Twist Chop is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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