Home > Wakeboard Workout Wednesday, Wakeboarding Exercises, Wakeboarding Fitness > Wakeboard Workout Wednesday #9 – Russian Twist

Wakeboard Workout Wednesday #9 – Russian Twist

The 10th edition of the Wakeboard Workout Wednesday is the Russian Twist.  The Russian Twist is a great exercise for wakeboarding because it involves a rotational component as well as balance.

WARNING: Use the information in this video at your own risk. Please consult your physician before participating in an exercise program. Wake 2 Wake Fitness does not take responsibility for any type of injuries that occur from following the listed videos.

To begin the Russian Twist, start seated on the floor with your knees bent and your heels touching the floor.  Lean back slightly in order to engage your abdominals.  Holding a dumbbell, medicine ball, or weight plate, rotate as far as you can to one side touching the dumbbell, medicine ball, or weight plate to the ground.

Be sure to turn your entire torso (shoulders) and do NOT just reach with your arms.  When the dumbbell, medicine ball, or weight plate touches the ground, change directions and move the object to the other side without pausing.  That is 1 repetition.

Perform 3-4 sets of 10-15 reps (20-30 reps total.)

Try and move the object/load as quickly as possible.  Keep in mind that the heavier the load you are using, the slower the object will move.

Also remember that the farther out that you hold the object/load the tougher the exercise will be.   As a set increases in difficulty, bend your arms slightly to bring the weight closer to your body.

The balance, as well as the rotational component of Russian Twists will help you significantly when you are wakeboarding.  If you can use a significant load/weight while performing Russian Twists, it will only increase your body control as well as help you to rotate that much more efficiently while wakeboarding.

Please leave a comment and let me know what you think about Russian Twists and how they will help you with your wakeboarding.

Roger Ernst II, CSCS

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  1. Cj
    July 12, 2010 at 9:05 pm

    Hey i want to start working out for wake boarding specifically.
    I have a problem with what i should try though, i know the general muscles to use but i have no idea what reps and sets etc. i should do.
    can you help me out figure out a 3 or 4 day a week regimen that would use machines or weights to help me improve the muscles that wakeboarding specifically targets (bicepts, abs etc.)
    thanks!

    • wake2wakefitness
      July 13, 2010 at 9:58 pm

      CJ,

      Because wakeboarding is a total activity I would start with, 3 or 4 TOTAL body workout per week.

      I would start with performing 3-4 sets of 8-10 reps per exercise.

      If at all possible I would stick with free weights and bodyweight exercises. If you use machines a lot, you may only see strength gains in one range of motion.

      I am a believer in “train the way you play.”

      What that means is, when you are wakeboarding you must control your body in every range of motion possible, which is more similar to free weights, it would be better to use free weights as often as possible.

      I also recommend only performing compound/multi-joint movements. I would stay away from isolated movements such as bicep curls, tricep extensions, leg extension, leg curl, etc. When you are wakeboarding you are never isolating any single muscle group so there isn’t much use to workout that way. I would stick with movements such as squats, lunges, romanian deadlifts, push-ups, pull-ups, etc. You get a lot more “bang for your buck” with those exercises, plus you will still be working your biceps, triceps, etc. as secondary muscles.

      Make sure that you do a balanced workout. For example, for every push exercise, do a pull exercise. If you do 4 sets of bench press, make sure you do 4 sets of bent over rows, etc.

      As far as abs, I would stick with a lot of plank movements to help stabilize your core (planks, side planks, 3 point planks, etc.) and rotational exercises (russian twists, cable rotations, diagonal chops with a medicine ball, weight plate, or dumbbell, etc.)

      I am working on updating the website a little bit so I haven’t been putting much up on the blog lately. Hopefully that will be done soon and I can work on putting some more info/videos up for you.

      Let me know what kind of info, videos, articles, and anything else that you would like to see on the website and I will see what I can do about getting it on the website.

      Let me know if you have anymore questions.

      Roger

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