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Corkscrew Twist

A dynamic calisthenics exercise that targets the core, shoulders, and rotational muscles through explosive twisting movements that combine jumping and rotation.

Exercise Overview

Category

Dynamic Calisthenics

Exercise_Type

Plyometric

Difficulty_Level

Advanced

Technique

Start in a standing position with feet shoulder-width apart. Jump explosively while rotating your body in a corkscrew motion, bringing your knees up and twisting your torso. Land softly and repeat in the opposite direction.

Starting Position

Begin in a standing position with feet shoulder-width apart, ready to perform the explosive corkscrew twisting movement.

Finishing Position

Land softly after the corkscrew twist, maintaining control and preparing for the next repetition.

Form Cues

Jump explosively, twist body, tuck knees, land softly

Common Mistakes

Not jumping high enough, poor rotation, landing hard, losing control

Progression Tips

Increase jump height, add arm movements, perform in sequence, or add variations.

Regression Tips

Reduce jump height, perform basic twists first, or practice rotation without jumping.

Safety Notes

Land softly to avoid impact on joints. Stop if you experience pain in the knees, ankles, or lower back. Ensure adequate space for jumping and rotating movements.