Torso Twists

[UFC rocks]

hi guys theres this exercise i would like to know about, i think its called torso twists. its were you get a wight lifting bar, and put it across you back, like when you do squats, you then start to twist slowy to one side until you feel a stretch, you then start to slowy ture to the other side, and continue to do so for about 1-2 mins. apparently it works the core quiet well, but from what i have heared from others its a wast of time.

so what do you guys think of this exercise, is it any good or just a wast of time.

theres also one other exercise i would like to know about, its kind of the same and is also ment to work the core quiet well. im not sure what its called, but you hang on a pullups bar and start to twist to one side until to feel a stretch and then to the other, kind of like the first exercise.

so what do you think, are these exercises good and do they actually work the core or are they useless.

 

[tomuchgear]

i dont know how well they work, but i do know some one who swears by them. my training partner does torso twists before every workout. he never does anything for his abs, and has 6% bf. so i dunno they work for him. i say if nothing else they are a good stretch/warm up.

 

[JonnyStead]

I seem to remember reading in Stallones book - Sly Moves (and I'm only mentioning this because its relevant!) that he does somethng like 500 of those a day but he uses a broom handle not a bar. I tried them for a bit and I cant say they did much for me. I think all round core exercises would cover anything twisting about would do. But thats just MO.

 

[min0 lee]

I used to do torso twists on a decline with a very light bar or was it a stick....anywho they are hard to do on declines, you also have to have a good back.

 

[UFC rocks]

I used to do torso twists on a decline with a very light bar or was it a stick....anywho they are hard to do on declines, you also have to have a good back.

what if you dont have a good back, is this a good exercise for strenghtening the back or can you get injured trying it. i think as long as i dont twsit too far or go to fast i should be o.k.

what about the hanging twists are they any good. the reason i ask is because after i do my sets of pullups or chinups i do a few sets of hanging leg raises, so was thinking maybe i could do a fews sets of those hanging twists as well.

 

[Gazhole]

Sounds like a great idea if you want a layoff from training for a few months.

If you load the spine you want stability, not movement, unless you want to put yourself in a pretty prone position for an injury.

Brilliant way to grind your disks together, or pop one out of place or something.

 

[min0 lee]

Sounds like a great idea if you want a layoff from training for a few months.

If you load the spine you want stability, not movement, unless you want to put yourself in a pretty prone position for an injury.

Brilliant way to grind your disks together, or pop one out of place or something.

That's why I stopped, when I was younger it didn't bother me but at my age I wouldn't do it.

 

[UFC rocks]

so i take its a bad idea, i guess i will leave them then, thanks anyway for all the replys.

 

[Gazhole]

so i take its a bad idea, i guess i will leave them then, thanks anyway for all the replys.

Yeah, its not the best, lol.

There are a million core exercises and back exercises. If you want to work rotational strength do some woodchoppers, or russian twists or something.

If you want to specifically target the lower back do seated good mornings.

 

[Gazhole]

That's why I stopped, when I was younger it didn't bother me but at my age I wouldn't do it.

Risk > Reward, definitely. Havent you had problems with your back anyway?

 

[min0 lee]

Lee does, she had 2 discs removed.

 

[UFC rocks]

the reason i asked was because i think i have a weaker lower back than most people. maybe you guys could clear something up for me and help me see clearly.

when ever i do deadlifts i feel it quiet a lot in the lower back, and the next day the lower back is quiet sore. obviously i feel it in the legs and they are also sore the next day (the hamsrings more so than the quads, it that normal), but is it normal to feel it in the lower back so much, and should it be sore the next day.

the same thing happens when i am doing bent over barbell rows, i feel my lower back tensing up and sraining. this only happens while i am doing the actually lifts, its not sore the next day. is it normal to feel the lower back tens up, because after all you are close to a 90 digree bend. i am always afraid of going heavy on these because of the lower back issue. which is why i mainly do dumbbell rows, because you can put one foot and one hand on a bench, giving me more lower back support, which is why i can do more weight with dumbbells than a barbell.

so is my lower back extra weak, or do you guys get the same feeling when doing deadlifts and barbell rows.

 

[Gazhole]

Lee does, she had 2 discs removed.

Ah yeah, i remember now.

 

[Gazhole]

the reason i asked was because i think i have a weaker lower back than most people. maybe you guys could clear something up for me and help me see clearly.

when ever i do deadlifts i feel it quiet a lot in the lower back, and the next day the lower back is quiet sore. obviously i feel it in the legs and they are also sore the next day (the hamsrings more so than the quads, it that normal), but is it normal to feel it in the lower back so much, and should it be sore the next day.

the same thing happens when i am doing bent over barbell rows, i feel my lower back tensing up and sraining. this only happens while i am doing the actually lifts, its not sore the next day. is it normal to feel the lower back tens up, because after all you are close to a 90 digree bend. i am always afraid of going heavy on these because of the lower back issue. which is why i mainly do dumbbell rows, because you can put one foot and one hand on a bench, giving me more lower back support, which is why i can do more weight with dumbbells than a barbell.

so is my lower back extra weak, or do you guys get the same feeling when doing deadlifts and barbell rows.

It could just be poor core strength in general, so your lower back is compensating.

Youll obviously feel something because your lower back is part of the chain between the ground and the weight, but it shouldnt be painful by any means.

 

[min0 lee]

How about starting with Hyper extensions with no weights, then slowly adding weights till you feel you have enough strength to do dead lifts?

 

[UFC rocks]

the thing is that i weight 72kg (158.4lbs) but i can do 90kg (198lbs) for one rep so i have the strenght, and its not painful in a bad way, you know the feeling when you get when you do Hyper extensions, you get a pump which is not a bad pain, well i get the same feeling in deadlifts, so its a safe pain, weather its normal to get that feeling from deadlifts is what i am trying to find out.

with barbell rows its not a pump feeling. i bend over and as soon as i pick up the bar i feel i really have to tens the abs and lower back just to stay in that position, and so i can keep my back as straight as possible. which puts me of going heavy, even though i know my lats and biceps can handle more weight.

 

[min0 lee]

What angle are you doing your bentovers?
I believe it's normal for your abs and lower back to tense up while doing bentover rows.

 

[UFC rocks]

also parallel to the ground, a slight incline.

 

[min0 lee]

Like this?

 

[UFC rocks]

yeh about the same as that guy.

quick question, i said earlyer that when i do deadlift i feel it more in the hamstrings, than the quads, is that normal or are you ment to feel it more in the quads.

 

[min0 lee]

I also feel it more on my Hams than on my quads.

Maybe the pro's can answer this better, maybe it's because we use the hams before the quads?

Muscles primarily affected by the deadlift:

• Erector Spinae
• Gluteus Maximus
• Adductor Magnus
• Quadriceps
• Soleus
• Hamstrings
• Upper back & Shoulders

 

[UFC rocks]

in that picture for deadlifts it says dont let the lower back round, so is it ok if the upper back, near the traps starts to round a little.

 

[min0 lee]

I keep my back straight, it helps to keep your head up like in both pictures.

If my back isn't straight then I am using too much weight.

 

[UFC rocks]

isnt it the other way round, if you keep your head up then it will keep your back straight. what happens if you keep your head down, but your back straight, would it just invole the traps more.

 

[min0 lee]

isnt it the other way round, if you keep your head up then it will keep your back straight. what happens if you keep your head down, but your back straight, would it just invole the traps more.

I can't keep back straight while looking down for more than one rep.
I like to keep an eye on the mirror while doing dead lifts or any other lift to make sure my form is perfect.

 

[DICE]

Torso twists and side bends with a broomstick are an awesome "in front of the t.v. " workout. Try them for a month straight every other night..... then practice vaccums after for 10 minutes..... they work great and help with the v-shape we desire. My opinion.