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Bent-Leg Body Twist
 
From: FM 7-22 October 2012
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PREPARATION DRILL, EXERCISE 9: BENT-LEG BODY TWIST
 
Purpose: This exercise strengthens trunk muscles and promotes control of trunk rotation (Figure 8-9 ).
 
Starting Position: Supine position with the hips and knees bent to 90-degrees, arms sideward and palms down. The knees and feet are together.
 
Cadence: SLOW
 
Count:
  1. Rotate the legs to the left while keeping the upper back and arms in place.
  2. Return to the starting position.
  3. Repeat count 1 to the right.
  4. Return to the starting position.
 

Figure 8-9. Bent-leg body twist
 
 
 
Check Points:
  • Tighten the abdominal muscles in the starting position and maintain this contraction throughout the exercise.
  • The head should be off the ground with the chin slightly tucked.
  • Ensure that the hips and knees maintain 90-degree angles.
  • Keep the feet and knees together throughout the exercise.
  • Attempt to rotate the legs to about 8 to 10 inches off the ground. The opposite shoulder must remain in contact with the ground.
Precautions: This exercise is always performed at a slow cadence. Do not rotate the legs to a point beyond which the opposite arm and shoulder can no longer maintain contact with the ground.
 

From: FM 7-22 October 2012 

  (Page last modified Feb 2, 2013)

 
 
 
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Chapter 1 Approach
Chapter 2 System
Chapter 3 Leadership
Chapter 4 Types of Programs
Chapter 5 Planning Considerations
Chapter 6 Special Conditioning Programs
Chapter 7 Execution of Training
Chapter 8 Preparation and Recovery
Chapter 9 Strength and Mobility Activities
Chapter 10 Endurance and Mobility Activities
     
Appendix A Army Physical Fitness Test
Appendix B Climbing Bars
Appendix C Posture and Body Mechanics
Appendix D Environmental Considerations
Appendix E Obstacle Negotiation
     
   
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