Seated torso rotations with a barbell are an effective exercise that helps work your core and obliques.
This exercise is mainly isolating but also partly basic, since it works several muscle groups in the core and abdominal areas.
Working muscles
Core and abdominal muscles. primarily the obliques, as well as the rectus and transverse abdominis muscles. Plus, the lower back is included in the work.
Applications and Benefits
Used in bodybuilding, powerlifting and other strength training.
Creates unusual stress especially for the oblique abdominal muscles, causing a stretching effect.
Strengthens the core area, which is responsible for stabilizing the spine and maintaining posture.
Strengthens the oblique muscles, which help in turning and bending the body.
Weighted torso twists are suitable for athletes of all levels. However, for beginners it is better to perform the exercise with an empty bar.
Separately for girls, the exercise can be useful when working on eliminating fat on the sides.
Equipment
To perform this exercise you will need a standard bodybuilding barbell.
Technique for performing torso rotations with a barbell while sitting
- Sit on a bench, place your feet on the floor shoulder-width apart.
- Take the barbell over your shoulders with an overhand grip.
- Keep your back straight and engaged, and tighten your core muscles.
- Slowly turn your torso to one side, turning until you feel a stretch in your oblique muscles.
- At the extreme point, take a short pause and return to the starting position.
- Repeat on the other side.
- Thus we perform the required number of repetitions.
Be sure to warm up before performing the exercise.
Do not perform the exercise if you have an injury or back pain.
If you are a beginner, start strictly with an empty bar and add weight very gradually
Options for performing body rotations with a barbell
Standing variation
With dumbbells: You can use a dumbbell instead of a barbell.
With a change in the position of the legs: the legs can be placed together, or extended in front of you.
With an athletic stick. This option is more likely for warming up or stretching, but it is also used.
Mistakes
Poor back position: Your back should be straight and your core muscles should be tense.
Insufficient core tension: The core muscles should be tense throughout the exercise.
Partial execution of the movement: the movement must be completed to the end to engage all muscles.
Questions and answers about seated barbell turns
How often should it be done?
Once a week is enough.
What weight should I use?
Start with a light weight that you can work with without compromising your technique. As your muscles strengthen, you can gradually increase the weight.
What contraindications are there for performing this exercise?
If you have a spinal injury, consult a sports physician or trainer before performing the exercise.
Back pain: If you have back pain, do not perform the exercise with heavy weights.
This movement is not recommended during pregnancy.
Conclusion
Seated barbell twists are an effective exercise that helps strengthen the core and abdominal area, especially the obliques. When performed correctly, the exercise is safe and has no contraindications. Place it at the end of the training, optimally when working the abs and core.
