Strength discipline · Household
Russian twist
Russian twist is a strength discipline in BYOH, trained with household and building core. Its ladder runs from 5 reps at Level 1 to 200+ reps at Level 9, and Level 10 is the world record.
The ten levels
BYOH measures a discipline in ten cleared levels. Level 9 is a genuine feat; Level 10 is the standing world record, which is there to be looked at rather than reached.
Russian twist starts at Level 1 with 5 reps. Level 5 asks for 55 reps, and Level 9 - the last level a person can train towards - 200+ reps. The largest single jump is from Level 8 to Level 9, 145 reps to 200+ reps.
| Level | Target |
|---|---|
| 1 | 5 reps |
| 2 | 15 reps |
| 3 | 25 reps |
| 4 | 40 reps |
| 5 | 55 reps |
| 6 | 75 reps |
| 7 | 105 reps |
| 8 | 145 reps |
| 9 | 200+ reps |
| 10 · Legend | Provisional legend benchmark |
The record past Level 9
Russian twist — Provisional legend benchmark.
The nearest governed category, the extended Russian twist sit-up, is a different movement from this one. This is a provisional benchmark rather than a governed record.
How it is done
- Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
- Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
- Twist your torso to the right side until your arms are parallel with the floor while breathing out.
- Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
- Repeat for the recommended amount of repetitions.
Movement guidance and imagery from the public-domain Free Exercise DB. BYOH adds the level thresholds.
How the attempt is judged
A level only means something if two heroes clearing it have done the same thing. These are the rules BYOH counts an attempt by — they are the rules of a game, not coaching.
- What counts as one
- One repetition is the weight touched down beside one hip and then the other. Both sides together make one repetition.
- The set
- One unbroken set. You may pause upright holding the weight; putting your feet or the weight down ends it.
- What you need
- Seated with the knees bent and the feet clear of the floor, holding a book or a filled bottle at the chest.
- What ends it
- Feet touching down, or turning only the arms while the shoulders stay square, ends the set.
What it builds
Russian twist feeds Core in a hero’s record, working abdominals, lower back.
- Lateral & rotational
- Anterior bracing
Russian twist is one of 32 strength disciplines. It shares its household requirement with 6 other strength disciplines. Core is also built by plank, side plank, farmer carry and 3 more, and a broad attribute needs several of them rather than one taken far.
Quests that ask for it
- UnmovedDiscipline · Level 3
- The SteadfastDiscipline · Level 5
- Citadel WithinDiscipline · Level 7
- Every Room a GymDiscipline · Level 5
- Nothing But the HouseDiscipline · Level 7
Put it on a record
BYOH turns these levels into a hero: what you clear becomes attributes, quests and a character that grows with your training. It is free, and in open alpha.
Start your hero