Ez Bar Up Down Twist

1. Sit on the floor holding an EZ bar with both hands at chest height, knees bent and feet either planted or lifted for extra challenge.
2. Lean your torso back slightly to about a 45 degree angle and brace your core.
3. Lift the bar upward while rotating your torso toward one side, squeezing the oblique on that side.
4. Lower the bar back down as you twist your torso back through center toward the opposite side.
5. Continue alternating sides in a smooth, controlled up and down twisting rhythm.
6. Keep your hips relatively still and let your ribcage do the rotating, not your lower back.
7. Perform 10 to 16 total reps, alternating sides evenly.
8. Slow down or plant your feet on the floor if you lose control of the twist.

Common Mistakes

• Twisting from the lower back instead of the ribcage: Rotating through the lumbar spine instead of the torso can strain the lower back over time. Keep the twist focused above the belt line.
• Using momentum to swing the bar: Fast, jerky reps let inertia do the work instead of the obliques. Slow the tempo and control both the lift and the twist.
• Feet flailing for balance: If your feet are lifted and start swinging wildly, you've lost core control. Plant your feet on the floor until your balance and strength improve.
• Only rotating a few inches: A tiny twist barely engages the obliques. Rotate enough to feel a real contraction on the working side before switching.