The Spine Twist

The Spine Twist gif

About

This move boosts your spine rotation and core stability.

How to The Spine Twist

Starting Position

1. Sit with your legs stretched out and your spine straight.

2. Extend your arms to the sides.

Proper Form

1. Rotate the upper body while maintaining the length of the spine.

2. Add small pulses at the endpoint.

Breathing Technique

Exhale while rotating, and inhale when coming back.

Precautions

Fix the ischium so that the pelvis does not rotate.

From the Community

Share your experience, ask questions, and get tips from other athletes.

The Spine Twist Community

Join the Community →

The Spine Twist Related Reading

Myths Busted
The Anabolic Window Is a Myth.
You don't need to slam a protein shake the second you rack the bar. Here's what the research actually says about post-workout nutrition timing, according to two landmark reviews.
Numbers Don't Lie
How Many Sets of Biceps Per Week? 10 Is Probably Your Ceiling
More biceps sets doesn't mean more growth. Two RCTs show 5–10 weekly sets match or beat 15–32 — here's the number that actually matters.
Numbers Don't Lie
3–5 sets of deadlifts per session is enough — what a 2022 RCT on 2 vs 5 sets found
Wondering how many sets of deadlifts to do? 3–5 working sets is the evidence-based sweet spot — according to a Sports Med meta-analysis and a 2022 RCT.
Myths Busted
Creatine is not bad for your heart — in fact, creatine cut mortality in a 2016 meta-analysis
Think creatine damages your heart? The opposite is true. Here's what the cardiac research actually shows, per a meta-analysis of 41 controlled trials.
Myths Busted
Exercise does suppress appetite — but a muscle molecule, not willpower, is why (2016 meta-analysis)
Does exercise make you eat less? Yes — but the mechanism is a molecule called Lac-Phe, not willpower. Here's what the research actually says, per a 2016 meta-analysis and a 2021 RCT.
What Actually Matters
The trap bar deadlift isn't a shortcut — it's the smarter pull, backed by posterior-chain research
Trap bar deadlift benefits go beyond 'easier on the back.' Here's what posterior-chain research and deadlift RCTs actually say about strength, safety, and power.

Curious about a Core workout plan that includes the The Spine Twist

The Spine Twist Alternatives

Leg Raise

Cable Crunch

The Spine Twist

About

How to The Spine Twist

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

The Spine Twist Related Reading

The Anabolic Window Is a Myth.

How Many Sets of Biceps Per Week? 10 Is Probably Your Ceiling

3–5 sets of deadlifts per session is enough — what a 2022 RCT on 2 vs 5 sets found

Creatine is not bad for your heart — in fact, creatine cut mortality in a 2016 meta-analysis

Exercise does suppress appetite — but a muscle molecule, not willpower, is why (2016 meta-analysis)

The trap bar deadlift isn't a shortcut — it's the smarter pull, backed by posterior-chain research

The Spine Twist Alternatives

The Spine Twist

About

How to The Spine Twist

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

The Spine Twist Related Reading

The Anabolic Window Is a Myth.

How Many Sets of Biceps Per Week? 10 Is Probably Your Ceiling

3–5 sets of deadlifts per session is enough — what a 2022 RCT on 2 vs 5 sets found

Creatine is not bad for your heart — in fact, creatine cut mortality in a 2016 meta-analysis

Exercise does suppress appetite — but a muscle molecule, not willpower, is why (2016 meta-analysis)

The trap bar deadlift isn't a shortcut — it's the smarter pull, backed by posterior-chain research

The Spine Twist Alternatives