• My EVO
    • FAQ
    • Careers
    • Contact Us
    evo fitness evolvedevo fitness evolvedevo fitness evolvedevo fitness evolved
    • What is Evo
      • What is Evo
      • Philosophy
      • EVO Manifesto
      • EVOMOVE
      • EVO Academy
    • Training
      • Training
      • Personal Training
    • EVO CLUBS
      • OPENING ON 12.09.2023 – EVO Vienna Bel & Main
      • EVO Vienna Berggasse
      • EVO Vienna Mariahilfer Strasse
      • EVO Vienna Schleifmühlgasse
    • Blog Evo
    • JOIN NOW
    • Free Trial
    EN
    • DE
    ✕

    Tutorial: Superfunctional Hanging Twist

    8th February 2019
    Tutorial: Hanging Twist

    WHAT

    The superfunctional hanging twist is an excellent mobilization exercise for the hip, spine and shoulder.

    • It can be used both as a warm up and cool down exercise, but also as a mobility exercise during a workout.
    • If a superfunctional bar is unavailable, the exercise can still be performed with a regular high bar, or on a Swedish ladder.

    HOW

    • Position the bar high enough to reach comfortably with an overhead reach. Grab the bar at shoulder width, with the body directly underneath.
    • Allow the body to hang, softening the knees, and let the torso stretch long.
    • Begin by rotating the hips/legs to the right, as far as comfortable. Hold this for 5-10s, or one full deep breathe. Slowly turn to the opposite side and repeat.
    • Continue for time or desired reps.

    WHY

    • Modern lifestyles often impose restrictions on spine mobility. Prolonged sitting, computer work and driving are some of the causes for this to happen. While these restrictions may not show in the short term, they can very quickly affect daily movements and exercise performance.
    • Loss of spinal mobility can commonly lead to compensatory movement above and below the point of restriction, including the hip and shoulder. For example, a loss of thoracic (mid/upper spine) mobility can lead to excessive loading of the shoulder joint or the hip joint, potentially resulting in pain and injury.
    • Simple spinal mobility exercises, such as the hanging twist, can help to restore movement in the spine, as part of a 360-degree approach to spine health.
    • For many people, shoulder range of motion is often limiting. Therefore, use of a superfunctional bar will allow for a small amount of shoulder rotation alongside the hip/spinal rotation. This will prevent the shoulder from limiting the range of motion. As spine mobility improves, excessive shoulder rotation will reduce.

    Did you like the tutorial for the hanging twist? Here are more exercises:

    • Kinesis deadlift
    • Superfunctional row
    • Push-up
    • Inverted jump
    • Bar hang
    • Deep squat short post
    • Burpee pull-up
    • Superfunctional Y
    • Hanging knee lift
    • Burpee
    • Barbell front squat
    • Hamstring curl
    • TRX low pull
    • Lateral jumps
    • Push-up with rotation
    • Suspended squat
    • Jump pull-up
    • Inverted push-up
    • Suspended lunge
    • Kinesis low to high chop
    • Kinesis twisting punches
    • Kinesis row
    • Kinesis lunge
    • Roll out with step
    • Hip extension
    Share
    0

    Recent posts

    20th September 2023

    How to start running — or restart after a break


    Weiterlesen
    back to the gym
    30th August 2023

    3 tips to get back to the gym after a vacation


    Weiterlesen
    hydration in fitness
    23rd August 2023

    The importance of proper hydration in fitness


    Weiterlesen

    Recent Posts

    • How to start running — or restart after a break

      How to start running — or restart after a break

      20th September 2023
    • 3 tips to get back to the gym after a vacation

      3 tips to get back to the gym after a vacation

      30th August 2023
    • The importance of proper hydration in fitness

      The importance of proper hydration in fitness

      23rd August 2023
    • Workout of the week: 20-min upper body workout

      Workout of the week: 20-min upper body workout

      21st August 2023
    • 4 benefits of training in the heat

      4 benefits of training in the heat

      16th August 2023

    EVO AUSTRIA

    Address
    Lifestyle Concept Austria GmbH
    Wehlistraße 66, 5. OG
    1200 Wien

    E-Mail address: [email protected]
    Telephone (Mo.-Fr. 16:00-20:00): +43 676 844644474

    MEMBERS

    • My EVO
    • FAQ
    • Careers
    • Contact Us

    DON’T MISS OUT ON OUR NEWS!

    Subscribe to EVO's Newsletter full of training tips, workout plans, event invitations and interesting offers.

    I agree to the processing and storage of my personal data in order to receive EVO’s communications.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

    © EVO Fitness, All Rights Reserved | Datenschutzerklärung und Cookie-Richtlinie
    EN
    • EN
    • DE
    • My EVO
    • FAQ
    • Careers
    • Contact Us