Bent Over Twists: Risks, Proper Form, and Safer Alternatives

How to do bent over twists?

The bent over twist is an exercise that involves spinal rotation while the torso is in a flexed position, primarily targeting the oblique muscles. Due to the inherent biomechanical stress placed on the lumbar spine, it is an exercise that carries significant risk and is generally not recommended for most individuals.

Understanding the Bent Over Twist

The bent over twist is an older exercise often seen in traditional fitness routines, intended to target the oblique muscles responsible for trunk rotation. It typically involves standing with the torso hinged forward (bent over) and then performing a twisting motion of the upper body. While it does engage the rotational muscles of the core, its execution places the spine, particularly the lumbar region, in a vulnerable position. The lumbar spine is designed for stability and limited rotation, making exercises that combine flexion and rotation under load potentially hazardous.

Musculature Involved

While the exercise aims for core engagement, understanding the specific muscles involved highlights the biomechanical challenges:

• Primary Movers (Targeted):
  • External Obliques: Responsible for contralateral rotation (e.g., right external oblique rotates the trunk to the left).
  • Internal Obliques: Responsible for ipsilateral rotation (e.g., right internal oblique rotates the trunk to the right).
• Stabilizers:
  • Erector Spinae: Work to maintain the bent-over position against gravity and control spinal extension.
  • Transverse Abdominis: Provides intra-abdominal pressure for spinal stability.
  • Rectus Abdominis: Assists in maintaining torso flexion and can contribute to overall core stiffness.
  • Quadratus Lumborum: Assists in lateral flexion and stabilization of the lumbar spine.

The challenge arises because the lumbar spine's primary role is stability, not extensive rotation. Most healthy trunk rotation originates from the thoracic spine (upper back). When rotation is forced through a flexed lumbar spine, it can lead to undue stress on the intervertebral discs and facet joints.

Step-by-Step Execution

Given the significant risks, this guide outlines the technique for those who, despite warnings, choose to perform the exercise. It is strongly advised to use no weight and focus on extremely controlled movements if attempting this.

1. Starting Position:

   • Stand with your feet shoulder-width apart, knees slightly bent.
   • Hinge forward at your hips, keeping your back straight and chest proud, until your torso is roughly parallel to the floor or slightly above. Avoid rounding your lower back.
   • Allow your arms to hang straight down, or hold a very light stick, broom handle, or empty barbell across your upper back (like a good morning position) or lightly on your shoulders. Do not use heavy weights.
   • Engage your core by drawing your navel towards your spine to brace your trunk.

2. The Movement:

   • Initiate the twist by rotating your torso to one side, leading with your shoulder.
   • Focus on rotating through your upper back (thoracic spine) as much as possible, minimizing movement in your lower back.
   • Keep your hips relatively stable and facing forward, allowing only a slight, natural pivot if necessary.
   • Rotate only as far as you can control the movement without pain or excessive spinal flexion/extension. This will likely be a small range of motion.
   • Exhale as you rotate.

3. Return to Center:

   • Slowly and with control, reverse the motion to return to the starting bent-over position.
   • Inhale as you return to the center.

4. Repeat:

   • Immediately rotate to the opposite side, maintaining control and proper spinal alignment throughout.
   • Perform for the desired number of repetitions.

Common Mistakes to Avoid

Performing bent over twists incorrectly significantly escalates the risk of injury.

• Rounding the Lower Back: This places immense stress on the lumbar discs. Maintain a neutral or slightly arched lower back throughout the movement.
• Excessive Range of Motion: Over-twisting forces rotation through the lumbar spine, which is not designed for it. Keep the rotation small and controlled.
• Fast, Jerky Movements: Momentum increases shear forces on the spine. The movement should be slow, deliberate, and controlled.
• Using Heavy Weights: Adding significant external load drastically magnifies the risk of spinal injury. This exercise should only be performed with bodyweight or a very light implement.
• Holding Your Breath (Valsalva Maneuver): While bracing the core is important, holding your breath can increase intra-abdominal pressure to unhealthy levels, especially if combined with spinal compromise. Breathe rhythmically.
• Initiating from the Hips: The rotation should primarily come from the torso, not by swinging the hips.

Potential Risks and Considerations

The bent over twist is widely considered a high-risk exercise by many exercise science professionals due to the biomechanics involved.

• Lumbar Disc Injury: Combining spinal flexion (bent over) with rotation creates significant shear and compressive forces on the intervertebral discs. This can lead to disc bulges, herniations, or exacerbation of existing disc issues.
• Facet Joint Irritation: The small joints connecting the vertebrae (facet joints) can be irritated or inflamed by rotational forces, leading to localized pain.
• Muscle Strains: Over-twisting or using excessive force can strain the oblique muscles, erector spinae, or other core musculature.
• Aggravation of Pre-existing Conditions: Individuals with a history of back pain, sciatica, osteoporosis, spondylolisthesis, or other spinal pathologies should absolutely avoid this exercise.

Safer Alternatives and Modifications

Instead of bent over twists, focus on exercises that build core strength and stability, particularly anti-rotation and anti-extension, and those that allow for safe thoracic rotation.

• For Oblique Strength & Rotation:

  • Standing Cable Rotations (Wood Chops/Lifts): Allows for controlled rotation through a full range of motion, with the spine in a safer, upright position.
  • Pallof Press: An excellent anti-rotation exercise that builds core stability.
  • Side Planks: Targets the obliques for isometric strength and stability.
  • Russian Twists (Modified): Performed seated with a straight back and slight lean, focusing on controlled rotation from the hips/torso, often with feet on the floor for more stability. Avoid excessive spinal rounding.
  • Bicycle Crunches: Safely engages obliques in a supine position.
  • Side Bends (Controlled): With light or no weight, focuses on lateral flexion of the obliques.

• For Spinal Health & Core Stability:

  • Bird-Dog: Promotes core stability and anti-rotation.
  • Planks (all variations): Builds foundational core strength and endurance.
  • Dead Bugs: Teaches core control and coordination without spinal loading.

Who Should (and Shouldn't) Perform This Exercise?

• Should Avoid: The vast majority of individuals, especially those with:
  • Any history of back pain, disc issues, or spinal injuries.
  • Poor core strength or control.
  • Limited body awareness.
  • Osteoporosis or osteopenia.
  • Those who are new to exercise or lack proper guidance.
• Consider With Extreme Caution (Rare Cases): Only highly conditioned athletes with exceptional core control, no history of spinal issues, and under the direct supervision of a qualified professional might incorporate extremely light-load or bodyweight bent over twists. Even then, the benefits rarely outweigh the risks compared to safer alternatives.

Integration into Your Training Program

Given the high-risk nature, bent over twists should generally not be integrated into a standard fitness program. Prioritize exercises that promote core stability, anti-rotation, and controlled rotational movements in safe spinal positions. If you are a coach or trainer and a client insists on this exercise, ensure they understand the risks, perform it with bodyweight or minimal load, and integrate it only after a thorough assessment of their spinal health and core competency. Focus on quality over quantity, and immediately cease if any discomfort arises.

Conclusion

While the bent over twist aims to target the obliques, its biomechanical design poses significant risks to the lumbar spine due to the combination of flexion and rotation. As an Expert Fitness Educator, my strong recommendation is to prioritize safer, more effective exercises that build core strength, stability, and rotational power without compromising spinal integrity. Always choose exercises that align with your body's natural mechanics and minimize the potential for injury, ensuring a sustainable and healthy fitness journey.