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Barbell Seated Twist (on stability ball)

Barbell Seated Twist (on stability ball)

The Barbell Seated Twist (on stability ball) is an effective exercise that targets the muscles of your core, particularly the obliques. This exercise is great for improving stability, balance, and rotational strength. It involves sitting on a stability ball while holding a barbell or a weighted plate in front of you and rotating your torso from side to side. The stability ball adds an element of instability, forcing your core muscles to engage and work harder to maintain balance throughout the movement. This exercise challenges your core in a unique way, helping to build core strength and improve overall stability. The Barbell Seated Twist primarily targets the oblique muscles, which are responsible for rotational movements of the torso. Strong obliques not only contribute to a well-defined waistline but also play a crucial role in various sports and activities that involve twisting or turning movements, such as golf, tennis, and baseball. To get the most out of this exercise, it's important to maintain proper form and engage your core throughout the movement. Start with a light weight and focus on controlled rotations. As you become more comfortable and confident with the exercise, you can gradually increase the weight and intensity. Incorporating the Barbell Seated Twist (on stability ball) into your workout routine can help enhance your core strength, improve stability, and add variety to your training regimen. Remember to always use proper form, listen to your body, and challenge yourself within your limits to avoid any potential injury.


  • Start by sitting on a stability ball with your feet flat on the ground and your knees at a 90-degree angle.
  • Hold a barbell across your chest, with your hands shoulder-width apart and your palms facing down.
  • Engage your core and keep your back straight throughout the exercise.
  • Slowly rotate your upper body to the right, keeping your hips stable and facing forward.
  • Pause briefly at the end of the twist, feeling a stretch in your obliques.
  • Return to the starting position and then twist to the left side.
  • Repeat the movement for the desired number of repetitions.
  • Focus on engaging your abdominals and using your core muscles to perform the twist.
  • Remember to breathe evenly throughout the exercise.
  • Maintain control and avoid using momentum to swing the barbell.
  • Adjust the weight of the barbell according to your fitness level and gradually increase it as you get stronger.
  • If you are new to this exercise or have any concerns about your stability, it's advisable to start with a lighter weight or no weight at all.
  • Consult with a fitness professional if you have any pre-existing medical conditions or injuries that may affect your ability to safely perform this exercise.

Tips & Tricks

  • Engage your core throughout the exercise to maintain stability and control.
  • Start with a light barbell weight and gradually increase as you get more comfortable with the movement.
  • Keep your shoulders relaxed and away from your ears to avoid unnecessary tension.
  • Focus on maintaining proper form and do not rush through the movement.
  • Inhale deeply as you twist to one side and exhale as you return to the starting position.
  • Utilize a stability ball to challenge your balance and engage additional stabilizer muscles.
  • To avoid strain, use a controlled and smooth motion, rather than jerking or swinging the barbell.
  • Keep your lower back supported by maintaining contact between your lower back and the stability ball.
  • Remember to warm up properly before starting the exercise to prevent injuries.
  • If you experience any discomfort or pain, stop and consult with a fitness professional or healthcare provider.


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