Russian twists — Muscles Worked & RPE Load Guide
FR: Russian twists · 2–4 kg bell steps emphasizing hip snap & grip
Russian twists targets Abdominals & Trunk Bracing as primary movers (1.0× set credit). Ballistic deceleration & grip endurance.
Primary Movers (1.0×)
Abdominals & Trunk Bracing
Full 1.0 hard-set credit per set
Secondary Synergists (0.5×)
Minimal synergists
Fractional 0.5 set stimulus
Equipment & Pattern
Kettlebell
External / Standard Load
CSV Import Aliases
1
Strong, Hevy, Capua & Jefit
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Abdominals & Trunk Bracing | Primary (1.0× set) | 100% | 6–20 sets/wk (MRV 25) | 3–6x / week · Evidence |
Russian twists Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Russian twists using a worked 18.0 kg reference 1RM (per hand) rounded to 2 kg kettlebell increments. Mechanics: Offset center-of-mass stabilization; resistance curve: Ballistic deceleration & grip endurance.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (89%) | 0 kg (78%) | 0 kg (78%) | 0 kg (78%) | 0 kg (78%) |
| 5 reps | 0 kg (78%) | 0 kg (78%) | 0 kg (78%) | 0 kg (78%) | 0 kg (78%) |
| 8 reps | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) |
| 10 reps | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) |
| 12 reps | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (56%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Russian twists volume and e1RM records on zero-login Wrapped CSV upload.
Russian twists
russian twist
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Hamstring activation during lower body resistance training exercises. | Ebben (2009) · International journal of sports physiology and performance | PubMed 19417230 ↗ |
| The PPARGC1A gene Gly482Ser in Polish and Russian athletes. | Maciejewska (2012) · Journal of sports sciences | PubMed 22122487 ↗ |
| MRI-Based Regional Muscle Use during Hamstring Strengthening Exercises in Elite Soccer Players. | Mendez-Villanueva (2016) · PloS one | PubMed 27583444 ↗ |