Since the release of Convict Conditioning 2 last fall, I’ve been getting a lot of questions about the exercise demonstrations I provided for the book. Most of the questions are about the clutch flag and human flag holds, but I’ve also gotten quite a few about author Paul Wade’s “trifecta” progression, particularly the twist holds.
There are several variations leading up to the full twist hold and I recommend beginners practice the basic versions for at least a few weeks (probably longer) before moving ahead. It’s important to take your time with each step to avoid setbacks and injuries.
Do The Twist
Twist holds give you a lot of bang for your buck, providing a fantastic stretch for your spine, hips and shoulders, as well as giving you a little extra core work. Along with the bridge hold and L-hold, twist holds are one of just three stretches that Coach Wade finds necessary for peak performance. I know it doesn’t sound like much, but he provides an entertaining (and pretty convincing) argument for this approach in the book.
To perform a basic twist hold, sit on the ground with your left leg straight in front of you, then bend your right leg and cross it in front of the other. Reach your left arm across your right knee while squeezing your obliques to rotate your trunk as far as you can. You can also play around with leveraging your elbow against your leg to get deeper into the stretch. Try to keep your chest tall and avoid shrugging your shoulders. I find it helpful to breathe slowly, gradually lengthening my spine with each inhale, and trying to squeeze a little farther into the twist each time I breathe out.
The last step in the twist hold progression is to reach your arm beneath your top leg, while simultaneously reaching the opposite arm around behind your back, eventually clasping your hands. (It’s fine to use your other arm to help get the first one under your leg.)
There are a few other stretches that can help you out along the way, including the yoga “noose pose” (seen in the photo on the right), which helps you practice the shoulder mobility without having to twist as far as you need to in the full twist hold, and the more commonly known “triangle pose,” which provides the opposite benefit.
Even once you achieve the full twist, you can still work on increasing the stretch by trying to get your hands farther behind you and higher up on your back (two things I’m still refining myself). My twist hold still leaves plenty of room for improvement, but I intend to keep practicing.
Check out the video below (and get a copy of Convict Conditioning 2) for more info: