Torso rotation with the barbell

During barbell body rotation, you primarily work on the oblique abdominal muscles (musculus obliquus abdominis). Additionally, you engage the rectus abdominis muscles (musculus rectus abdominis) and the pyramidal muscle (musculus pyramidalis) as secondary muscles, effectively involving a broad range of the abdominal musculature.

Seated barbell core rotation

You can also perform the seated barbell trunk rotation. In this variation of the exercise, pay attention to the body rotation with the barbell, as explained in the following section.

Body Position:

For the seated barbell trunk rotation, you'll need a weight bench to sit on. Keep your feet firmly planted on the ground in front of you to provide the necessary stability for the movement. Maintain a straight and upright back, directing your gaze forward. Now, grab a barbell and place it on your rear shoulders or trapezius muscles. The barbell should be in an overhand grip, approximately at shoulder height.

Execution:

Initiate the seated barbell trunk rotation by exhaling and turning your upper body in one direction. Ensure that you only rotate as far as you can while keeping your hips still, as movement is restricted to the upper body in this exercise. Return to the starting position in the center, and then focus on the other side of your body.

Standing barbell core rotation

You can perform the standing barbell trunk rotation. Here's all the information you need to assume the correct body position and execute the movement optimally.

Body Position:

For the standing barbell trunk rotation, position yourself in a hip-width stance. Your legs are almost fully extended, maintaining a straight back with your gaze forward. Grab a barbell with both hands, choosing a comfortable grip width for optimal execution. Position the barbell behind your body at shoulder height. You can rest the barbell on your rear shoulder or the trapezius muscle. Engage your abdominal muscles to begin the standing barbell trunk rotation.

Execution:

Start by moving your upper body in one direction, extending the movement as far as possible while keeping your lower body rigid. Your hips should barely move during the rotation. Your gaze follows the movement of your upper body, and you exhale during this motion. Return to the middle starting position while inhaling. With the next breath, turn to the other side and repeat the movement.

Common mistakes in barbell core rotation

Unfortunately, errors often occur during barbell trunk rotation. Here, you'll find an overview of the most common pitfalls and tips on how to avoid them.

✅ Curved Back: Maintain a straight back throughout the entire movement. Be careful not to curve it.

✅ Using Momentum: The movement in barbell trunk rotation should be moderate and controlled. Avoid using momentum, as it diminishes the effectiveness of the exercise.

✅ Excessive Weight: Many athletes opt for weights that are too heavy. However, this automatically leads to improper execution of the movement. It's advisable to use moderate weights to effectively target the muscles without compromising form.

✅ Lower Body Movement: During trunk rotation, the movement should be focused on the upper body. Keep the hips and legs still at all times.

Alternatives and similar exercises for body twisting with the barbell

Not every athlete opts for barbell trunk rotation. After all, there are various alternatives. In the following section, you'll find some exercises that are similar to barbell body rotation in terms of target muscles or execution.