Why You Need Stick Twists in Your Life

If you want a tight, small waist, you’ve got to train for it the right way.

Stick Twists have been around since the Golden Era—Frank Zane, Vince Gironda, Arnold—they all kept their waists tight using this simple movement. Frank Zane would talk about never training his waist to thicken up. He trained it to disappear.

The Stick Twist is low-impact, can be done anywhere, and is a game-changer for your lower back and waistline. Plus, it helps build your vacuum control without stressing your hip flexors.

How to Do Stick Twists

Setup:

✅ Grab a broomstick, PVC pipe, or band.

✅ Place it across your traps/shoulders.

✅ Stand with feet shoulder-width apart, slight knee bend.

Execution:

✅ Keep your hips still and your head facing forward.
✅ Pull your belly button in (slight vacuum) to engage lower abs.
✅ Twist side to side slowly and intentionally.
✅ At each end, SQUEEZE and pause briefly to feel the contraction.

Programming: How Many Should You Do?

I used to do 200-300 reps per session. Break them into sets of 25, 50 or even 100 reps as needed, and knock them out a few times per week.

Once you find your rhythm, these will become your secret weapon for a trim waist while improving your lower back health.

What You’ll Notice

✅ Trim waistline without adding bulk
✅ Better posture and lower back health
✅ Improved mind-muscle connection with your abs
✅ Vacuum control for a leaner look even when relaxed

Real Talk: Why This Matters

You work hard to build muscle and drop body fat, but if your waistline is sloppy, it ruins your entire look. Stick Twists can help.

Ready to Tighten That Waistline?

EP.455 | Stick Twists – Take Out the Hips!

EP.271 | Stick Twists