The seated barbell twist is a simple exercise perfect for training your obliques using weights. On top of that, barbell seated twists work on the abdominal muscles and promote overall core stability. It helps athletes perform heavy compound lifts, which assist in maintaining balance and stabilizing the resistance loads to do the exercise effectively.
Classified as a strength training isolation exercise, barbell seated twists are ideal for progressive overload. It means that you can increase the amount of weight on the bar as you progress to increase the difficulty level.
This exercise is helpful to both people at intermediate and advanced fitness levels. You can adjust the weight according to your fitness level and go at it.
How To Do Barbell Seated Twist
- Start by sitting at the end of the weighted bench and grab the barbell with a wider than shoulder-width grasp with an overhand grip.
- Place your feet in such a way that they are shoulder-width apart as well. Rest the barbell on your thighs.
- Lift your legs to move the weight on the barbell up. Straighten your arms and raise the weighted barbell over your head. Then, lower the barbell behind your head on your tarp at the base of your neck. It’s your starting position.
- With your head looking forward, exhale and slowly twist your torso to the right. Continue to rotate your torso until you feel your core muscle slightly stretching while exhaling.
- Inhale and turn your body back so that you are facing forward. Rest in a neutral position for one second.
- Exhale, and slowly twist your torso to the other side (left). Continue rotating until you feel your core muscles stretching.
- Inhale and return to your starting position.
- Repeat the exercise for your desired number of reps.
Caution
- Do not perform this exercise while standing up for best results, as the standing position will not engage your obliques.
- Keep your back straight and core tight to ensure that your back and spine are protected.
- Only add as much weight you can handle.
- Using too much weight can cause injury to your back as this exercise involves twisting your spine.
Benefits Of Barbell Seated Twist
The barbell seated twist comes with a lot of benefits.
- It helps to strengthen core muscles
- Suitable for beginners
- Increases speed to perform core movements and athletic ability
- Can be done as a warm-up exercise before performing intense oblique exercises
Muscles Worked
As mentioned, while performing barbell seated twists, the oblique muscles are primarily being worked. The oblique muscles run along the sides of the core. On top of that, the abdominal and lower back muscles are also being performed.
Conclusion
Training your obliques is quite helpful to strengthen your core. It helps you lift more weight and burn a higher number of calories. And the barbell seated twist is among the best exercise out there for burning calories.