Instructions

1

Stand with feet shoulder-width apart, arms at sides or crossed over chest, body upright with neutral spine alignment

2

Engage core muscles and prepare for explosive movement by bending knees slightly in a quarter-squat position with weight distributed evenly through both feet

3

Lower body by bending hips and knees, leaning torso forward while maintaining neutral spine, descending into a deeper squat or lunge position

4

Explosively extend hips and knees, driving through feet to propel body upward into a jump or return to standing position with full knee and hip extension

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Rectus Abdominis

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Twist Turn Slam because it challenges the Quadriceps through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Plyometrics region.

Benefits

Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Improves overall Plyometrics stability and proprioception during heavy loads.
Significantly enhances the structural integrity and power of the Quadriceps.
Reduces the likelihood of Plyometrics injuries by reinforcing connective tissue strength.
Allows for a natural movement path that closely mimics functional daily activities.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Gastrocnemius, Rectus Abdominis to maintain control of the Body weight.

Exercise Variations

Dumbbell Twist Turn Slam
Cable Twist Turn Slam
Banded Twist Turn Slam

Beginner Tips

If you are new to the Twist Turn Slam , focus on mastering the movement pattern with zero weight before adding Body weight.

Twist Turn Slam