The Russian Twist
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It sounds like an ethnic dance move and looks like a deathblow, but the Russian twist is one of the best ab builders the world over. While its exact origins are unclear, most trainers agree that it developed in the former U.S.S.R.-long known for training methods that turned out top-notch athletes during the Cold War. By fully stimulating the obliques (the ab muscles on the sides of your torso), the twist builds the explosive upper-body power you need for faster swings, farther throws, and harder punches. Follow these steps from Jason Ferruggia, a performance-enhancement coach in Warren, N.J., to use it in your workouts.
HOW TO DO IT
Wedge one end of a barbell into a corner of the gym. Slide a light weight onto the side of the bar closest to you, affix a collar, and hold the end of the bar above the weight as if you were holding a baseball bat. Extend both arms in front of you. Keeping your eyes focused straight ahead, lower the bar to your left hip [1]. Explode out from this position, reversing the motion and swinging the bar until it's straight in front of you. Pause for a moment, and then repeat on your right side [2]. That's one rep. Perform three to five sets of five to 12 reps, resting 60-90 seconds between sets.
"The Russian twist is especially great for baseball players and hockey players," says Ferruggia. And since the obliques are usually neglected by most guys, the twist is that much more important. (For more Russian training tips, see page 149.)
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