Weighted Hurdler Twist

The Weighted Hurdler Twist is a great mobility drill for strengthening and stretching the obliques and working the oblique sling. If the athlete cannot fully extend the leg due to a lack of mobility, then a bent leg variation is advised.

• Type Of Exercise: Mobility
• Muscles: Hips, Hamstrings, Abdominals, Shoulders, Trapezius
• Difficulty: Intermediate
• Equipment: Dumbbell, Yoga Block

Weighted Hurdler Twist

1. Start sitting upright in a seated straddle on the floor.
2. Pull your right foot into your groin and straighten your left knee completely.
3. Extend a light weight overhead, shrug your shoulders to your ears, and lock your elbows.
4. Leading with the weight, lean to your side over your left leg.
5. Keep your torso facing forward and shoulders fully open (biceps behind your ears).
6. Lower down until you feel a strong stretch in your right oblique.
7. Stretch your torso long across your leg rather than hunching; try to get your bottom shoulder to your knee.
8. Also be sure to keep both glutes in contact with the floor throughout.
9. Now twist your torso 90-degrees so that you are facing your left leg (not forward) and pause momentarily before twisting back to the side hurdler position.
10. Alternate between the side and face down hurdler positions for reps.
11. Stay low, extend long across your leg, and keep the weight fully extended throughout the set.
12. Switch sides and perform an equal number of hurdler twists over your right leg.

• Exercise: Weighted Hurdler
• Type of Exercise: Flexibility
• Muscles: Hips, Hamstrings, Abdominals, Shoulders, Trapezius
• Difficulty: Moderate
• Equipment: Dumbbell, Yoga Block

• Exercise: Weighted Side Pancake
• Type of Exercise: Mobility
• Muscles: Hips, Hamstrings, Abdominals, Shoulders, Trapezius
• Difficulty: Intermediate
• Equipment: Dumbbell, Yoga Block