How To Do Plate Twist

Plate Twist Exercise

Plate Twist is a dynamic exercise that targets the upper abdominals, lower abdominals, serratus and oblique muscles.

It also works the lower back and hip flexors.

Plate Twist will improve core strength, flexibility and mobility of the hips. This can be used as a warm up before training back or legs.

It can also be used as a finisher to an abdominal training program since it ties in the major muscles of your core section.

Plate Twist How To

  • Sit on the floor with your knees bent in a 90 degree angle.
  • Hold a barbell plate with both hands in front of your chest.
  • Tighten your core; lean back slightly then twist your trunk to one side. The barbell plate must remain in front of your chest at all times. You could have the barbell plate touch the floor for a greater stretch but it must always come back in front of your chest.
  • Once you feel a nice contraction, reverse position and twist to the other side.
  • If you want to make the exercise more challenging, raise both legs off the ground and hook one foot behind the other for security before initiating Plate Twist. This variation engages the lower abdominal in the exercise.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

The “legs raised” version of Plate Twist activates the lower abdominals but it also places more compression forces on your lower back.

If you have issues with your lower back, stick with the regular version with both feet on the floor.

Focus more on form and technique than the amount of weight you are twisting with.

You get better results from Plate Twist by focusing on the stretch and the contraction.

VariationsSeated Barbell Twist, Woodchoppers

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)

Plate Twist