Narrow Stance Quick Twist with Resistance Band
-
Core
Rotational
Power
Stability
Banded
-
Resistance Band
Anchor Point
-
Intermediate
Overview
The Narrow Stance Quick Twist with Resistance Band is a rotational core drill that emphasizes speed, balance, and trunk stability. By narrowing the stance, this variation increases the balance challenge while the banded chopping motion develops rotational strength and control in an upright position.
Muscles Worked
PRIMARY:
Obliques
Core stabilizers
SECONDARY:
Rectus abdominis
Erector spinae
Latissimus dorsi
Hip stabilizers
STEP-BY-STEP INSTRUCTIONS
Anchor a resistance band at chest height.
Stand parallel to the anchor in a narrow stance with feet close together.
Hold the band with both hands at chest level, keeping tension on the band.
Brace your core and stay tall.
Quickly chop the band across your body in a snapping motion.
Return to starting position under control.
Repeat for the prescribed reps or duration, then switch sides.
Variations
Perform slower for balance and control emphasis
Use a split stance for greater hip stability demand
Increase resistance or step farther from anchor for progression
Pause at end range for more time under tension
Benefits
Builds rotational speed and core strength
Trains balance and stability in a narrow base of support
Enhances trunk control under dynamic load
Simple, effective variation for rotational core development
COACHING CUES
Snap the band across, then control the return.
Keep hips square to not twist the lower body.
Stay tall and braced.
Maintain balance through narrow stance.
Notes
The Narrow Stance Quick Twist with Resistance Band is a dynamic rotational drill that develops speed and balance while challenging the trunk to resist instability. It’s an effective progression from standing quick chops and helps bridge into more advanced split stance variations.