Russian Twist — Dryland Exercise — Technique Explained
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The main focus of this exercise is the internal and external obliques, which are extremely important in linking the movements of the arms and legs during freestyle and backstroke, especially when you are in an elongated position.
The upper trunk rotational movements are similar to those performed during open turns for both butterfly and breaststroke, so this exercise can also be used to improve the speed at which you can complete a turn and get off the wall.
To keep the focus of the exercise on the abdominal musculature, hold the medicine ball close to the chest. If you hold the ball away from your chest and emphasize touching it to the ground, you may compensate by using the shoulder muscles instead of the abdominal muscles.
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