Weighted Torture Twist being performed with proper form

How to do a Weighted Torture Twist

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
40,117
Popularity Rank
849th
Difficulty
Advanced
Abs Strength
62 mSCORE 120th
Equipment Required
  • Photo of Glute Ham Raise Bench
    Glute Ham Raise Bench

Workouts with Weighted Torture Twist

    Target muscles worked

    Primary Muscles
    Abs
    Secondary Muscles
    None

    Instructions for Proper Form

    Weighted Torture Twist is a more challenging variation of Torture Twist. By adding weight to the movement, you greatly increase the demand on your core in order to stabilize your suspended torso. This is a great variation for adding some extra challenge to an already challenging exercise.

    1. Sit upright with your hips on top of the glute ham pad and your feet secured in the foot pads while holding a weight plate with extended arms in front of your chest.
    2. Lower your torso until it is in line with your legs keeping your arms straight.
    3. Rotate your shoulders and torso to the right side to bring the weight plate down in a circular motion.
    4. Rotate back to the middle and then keep the circular motion to bring the weight plate to the left side.

    Common Form Mistakes

    • Too Soon

      Torture Twist is a very intense abs exercise. Make sure you’ve mastered the more basic exercises before giving this one a shot.

    Alternatives & Variations to Weighted Torture Twist

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    1. 1. Ab Crunch Machine

      Photo of Ab Crunch Machine being performed
      96.1 mSCORESWAPPED 80 TIMES

      Ab Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.

      • Intermediate
      • Abs
      • Ab Crunch Machine

    2. 2. Russian Twist

      Photo of Russian Twist being performed
      96.2 mSCORESWAPPED 39 TIMES

      Russian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.

    3. 3. Torture Twist

      Photo of Torture Twist being performed
      23.1 mSCORESWAPPED 29 TIMES

      Torture Twist is a much more challenging variation on the more standard Russian Twist. Similar to Russian Twists, this is a bodyweight exercise that targets your core by twisting to either side. The added challenge comes from securing your lower body, and suspending your upper body parallel to the floor.

    4. 4. Back Extensions

      Photo of Back Extensions being performed
      96.3 mSCORESWAPPED 21 TIMES

      This isolation exercise targets the lower back muscles. It’s an effective exercise for developing strength in your lower back, and improve core stability in general.

    5. 5. Dumbbell Side Bend

      Photo of Dumbbell Side Bend being performed
      38.8 mSCORESWAPPED 19 TIMES

      Dumbbell Side Bend is an isolation exercise that primarily targets the obliques. The use of a dumbbell adds resistance to the movement, helping to build muscle mass and strength in your sides. This is a simple exercise that aids in improving core stability and can be easily incorporated into any abdominal workout routine.

    6. 6. Cable Crunch

      Photo of Cable Crunch being performed
      88.8 mSCORESWAPPED 18 TIMES

      Cable Crunch is a variation on the more standard Crunch. Unlike Crunches, this is a weighted exercise that does not have you laying on your back. Instead of using your bodyweight for resistance, you use a cable machine. This gives you more control over your resistance, as well as more control over the direction that resistance is coming from.

    7. 7. Decline Crunch

      Photo of Decline Crunch being performed
      79.5 mSCORESWAPPED 17 TIMES

      Decline Crunch is a more challenging variation on the more standard crunch. Similar to a standard Crunch, this is a bodyweight core exercise. The use of a decline bench forces you to lay back further than you can on a flat surface. This helps improve muscle activation.

      • Intermediate
      • Abs
      • Decline Bench

    8. 8. Crunches

      Photo of Crunches being performed
      94 mSCORESWAPPED 17 TIMES

      Crunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.

    9. 9. Decline Russian Twists

      Photo of Decline Russian Twists being performed
      60.1 mSCORESWAPPED 17 TIMES

      Decline Russian Twists is a variation on the standard Russian Twists. This compound exercise targets your obliques and core. By performing the exercise on a decline bench, you increase the range of motion and tension on your core muscles. This added difficulty makes it excellent for those looking to further challenge their core stability and strength.

      • Intermediate
      • Abs
      • Decline Bench

    10. 10. Glute Ham Raise

      Photo of Glute Ham Raise being performed
      56.1 mSCORESWAPPED 15 TIMES

      Glute Ham Raise is a compound exercise that primarily targets the glutes and hamstrings. Performing this exercise on a Glute Ham Developer (GHD) allows for a controlled movement that isolates these muscles effectively. The fixed position of the machine adds stability, which lets you focus more on exertion rather than balancing. This exercise is excellent for building strength and muscle mass in the posterior chain.