Barbell Seated Twist

The Barbell Seated Twist is an isolation exercise that primarily targets the obliques and rectus abdominis, with secondary engagement of the erector spinae and hip flexors. It’s a beginner-friendly exercise that helps improve core stability, rotational strength, and overall torso control.

This exercise is typically performed while seated on a bench, holding a barbell across the back of your shoulders. The twisting motion challenges your obliques, making it a great addition to any core-focused routine. It also enhances rotational power, which can benefit athletes involved in sports that require twisting movements, like golf, baseball, or martial arts.

One advantage of the barbell seated twist is the ability to control the range of motion and load, making it adaptable to different fitness levels. Whether you're aiming to build core strength or improve posture, this exercise offers a controlled environment to develop rotational strength without overloading the lower back.

1. Set up: Sit on a flat bench with your feet flat on the floor, about shoulder-width apart for stability.
2. Grip the barbell: Place the barbell across the back of your shoulders, resting it on your traps. Grip the bar slightly wider than shoulder-width.
3. Engage your core: Sit upright with a neutral spine, brace your core, and keep your chest lifted.
4. Twist: Slowly rotate your torso to one side, aiming to twist from the waist while keeping your hips and legs stationary.
5. Pause and return: Briefly hold the twist, then return to the center.
6. Repeat: Twist to the opposite side and return to the center. Perform for the desired number of reps.

Barbell Seated Twist is a low to medium risk exercise.

• Lower back strain can occur if you over-rotate or use momentum. Focus on controlled movements and avoid twisting too far.
• Neck tension may arise if the barbell rests too high on the neck. Ensure the bar sits comfortably on the traps to reduce strain.
• Hip tightness can develop if you lock your hips too rigidly. Allow a slight natural shift in the hips while keeping the focus on the core.

To prevent injury, start with a light barbell (or even a PVC pipe) to master the form before adding weight. Controlled twists are key — avoid using momentum.