Slow Controlled Twist

Benefits:

Daily: More controllable twisting
Training: Slow twist and slow return (no snap-back)
Comfort: Less swing or impact — lower elbow and wrist irritation risk

How to:

Set Up: Grip both ends, elbows close to the body, wrists as neutral as possible
Do: 2–3s twist → reach angle → 2–3s return (return matters most, no snap-back)

Equivalent logic:

Twist-bar specific — do not substitute with a gripper, ring, or ball

Safety:

Stop for sharp pain, numbness, or tingling
Slow return — no snap-back
Keep wrists as neutral as possible

Note:

No snap-back on the return
Don’t swing the body