Russian Twists vs Crunches: Is One Better?

Two of the most popular core exercises done in any gym are Russian Twists and Crunches. Both exercises are very effective in their ability to target and work the midsection, yet they offer distinct benefits and challenges.

In this article, I’ll dissect the mechanics, benefits, and ideal applications of both exercises, empowering you with the knowledge to choose which ab exercise fits best into your training plan.

Whether you’re an athlete looking to enhance your sports performance or someone aiming to build a rock-solid core, understanding the nuances between Russian Twists and Crunches is essential. Let’s get started!

Russian Twists

Equipment Needed

• None

Muscles Worked

• Obliques
• Rectus Abdominis
• Secondarily: Shoulders and Upper Back

Step-by-Step Instructions

• Start by taking a seat on the floor and clasping your hands together.
• Slightly bend the knees and raise your feet roughly six inches off the floor.
• Start by rotating your torso to the left, taking your right elbow toward your left knee.
• Now turn your shoulders and rotate your torso to the right, now taking your left elbow toward your right knee.
• Keep legs mostly still and maintain the feet off the floor throughout the movement.
• Continue rotating back and forth until all reps are completed.

Coaching Points (Common Mistakes)

The biggest mistake I see with athletes when doing Seated Twists is moving their hands back and forth instead of rotating through the core. The focus should be on the rotation. What the hands and arms do is merely a product of rotating through the torso.

Benefits of Seated Twists

Seated Twists are a great exercise for strengthening the core muscles, including the obliques and rectus abdominis as well as the shoulders and upper back.

Seated Twists are particularly effective at developing rotational strength which can be especially beneficial for athletes in rotational sports like baseball and tennis.

Crunches

Equipment Needed

• None

How To

• Lay flat on your back with your knees bent to 90 degrees, feet off the ground
• Place your hands behind to head and keep your chin off your chest throughout the entire movement
• Lift your shoulder blades off of the ground approximately 3 to 5 inches
• Slowly return to the starting position and immediately repeat the exercise until all reps are completed

Coaching Points

Do not pull on the back of the head. The hands behind your head should only be there to support the head, not pull on it. Keeping your chin up and away from your chest will help in preventing this.

Focus on the squeeze of the contraction at the top of the rep. It’s easy to mindlessly rep through crunches without getting much benefit out of them. Focus on each rep.

By not crossing your feet while they are in the air, you force the groin to remain active and work during the reps which can be a small added benefit.

Benefits of Crunches

Crunches are a core exercise that can be used to strengthen the abdominal muscles.

Crunches require zero equipment, making them an extremely versatile exercise that can be done pretty much anywhere at any time.

Finally, Crunches are extremely beginner-friendly. They are easy to learn and easy to perform, yet can still be a very effective movement for developing core strength.

Russian Twists vs Crunches

Now, let’s look at both core exercises side-by-side to see if one is better than the other for certain situations.

Better For Developing Strength: Tie

Both Russian Twists and Crunches offer unique benefits for core development.

Russian Twists target the oblique muscles and provide rotational strength. Crunches, on the other hand, primarily focus on the rectus abdominis, promoting the ‘six-pack’ appearance.

Neither is categorically superior; their effectiveness depends on individual training goals. For a comprehensive core strength program, integrating both exercises ensures a balanced approach to core development.

Better For Beginners: Tie

Both Russian Twists and Crunches are accessible exercises for beginners, each offering a different approach to core engagement. Crunches are direct and focus primarily on the rectus abdominis, making it easy for newcomers to feel and understand the engagement of the core muscles.

Russian Twists, while also simple to execute, provide an introduction to rotational core exercises, targeting the obliques and the rectus abdominis simultaneously.

The choice between the two often boils down to personal preference and specific training goals. For beginners eager to kickstart their core training, it’s beneficial to incorporate both exercises to ensure a well-rounded introduction to core strength.

Final Thoughts

Both Russian Twists and Crunches stand out as foundational core movements. While Crunches zero in on the rectus abdominis, offering a direct way to engage the core, Russian Twists introduce beginners to rotational exercises, working multiple core muscles concurrently.

More Links and Info

Check out how these exercises compare head-to-head to some other popular core movements:

Russian Twists vs Side Planks

Crunches vs Mountain Climbers

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