Plate Twist
Plate Twist is a strength - rotation in a balanced seated position exercise involving Internal and external obliques. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Internal and external obliques
- Secondary muscles
- Rectus abdominis, Iliopsoas
- Exercise type
- Strength - rotation in a balanced seated position
Exercise technique
- Sit
Sit on a mat and grip the plate securely at both sides.
- Legs
Bend your knees slightly, cross your ankles and lift your feet a short distance.
- Balance
Stabilize your torso with a slight backward lean.
- Hold
Hold the plate in front of your abdomen with your arms slightly bent.
- Rotate
Turn your chest left and bring the plate toward that side.
- Transition
Move slowly through the center and turn right.
- Finish
Place your feet on the floor before setting the plate down.
Key technique points
- Control your lower-back alignment.
- Bring the plate toward the floor without striking it.
- Start with a small rotation.
- Keep your feet on the floor if needed.
- Rotate your arms with your torso.
- Keep breathing freely.
Common mistakes
Moving only the plate
Do not move your hands side to side without turning your chest.
Rounding the lower back
Do not lose spinal control in the backward lean.
Striking the floor
Do not use plate contact as a source of bounce and momentum.
Swinging the legs
Do not balance by kicking opposite to the rotation.
Twisting too far
Do not seek a forced rotation angle over a fixed pelvis.
Choosing excessive weight
Do not turn controlled torso movement into swinging.
Frequently asked questions
Plate Twist: why is “Moving only the plate” a mistake?
Do not move your hands side to side without turning your chest.
Plate Twist: why is “Rounding the lower back” a mistake?
Do not lose spinal control in the backward lean.
Plate Twist: why is “Striking the floor” a mistake?
Do not use plate contact as a source of bounce and momentum.
Plate Twist: why is “Swinging the legs” a mistake?
Do not balance by kicking opposite to the rotation.
Plate Twist: why is “Twisting too far” a mistake?
Do not seek a forced rotation angle over a fixed pelvis.
Plate Twist: why is “Choosing excessive weight” a mistake?
Do not turn controlled torso movement into swinging.
What should I focus on when doing Plate Twist?
Control your lower-back alignment. Bring the plate toward the floor without striking it. Start with a small rotation. Keep your feet on the floor if needed. Rotate your arms with your torso. Keep breathing freely.
Related exercises
- Band Pallof Press
- Bicycle Crunch
- High-to-low Cable Woodchop
- Short-lever Copenhagen Plank
- Alternate Heel Touchers
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.