Russian Twist
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Sit on the floor, knees bent, heels on the floor or elevated for more difficulty. Lean back until the torso is at 45° — feel the core engage to hold this position. Hold a weight (plate, med ball) or clasp hands together. Rotate the torso fully to the right — weight reaches toward the floor beside the hip. Rotate left. That is one rep. Keep the lower back from rounding — stay tall through the chest.
Why It Works
The Russian twist trains rotational core endurance — the ability to maintain rotational power through multiple repetitions, which mirrors the repeated stick-checking, body positioning, and puck battle demands across a full game. While it shouldn't replace heavier anti-rotation work, it builds the oblique endurance that keeps your core rotating powerfully in overtime when everyone else has faded.
Hockey Transfer
Rotational strength and endurance — replicates rapid direction changes. Med ball or plate at chest height. The load adds stimulus, the rotation IS the exercise.
Coaching Cues
- "Lean back slightly"
- "Feet off floor (harder)"
- "Rotate side to side with control"
Common Mistakes
Rotating only the arms — the torso must rotate, not just the hands. No weight — bodyweight is too easy for most. Use a plate or med ball. Rushing — controlled rotation with full range beats fast, sloppy movement. Lower back rounding — if it rounds, reduce the lean angle.
Progression / Regression
Cable Russian twist standing — adds resistance and requires more bracing.
Seated rotation without lean-back — upright position reduces core demand.
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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