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Supine Body Twist
 
From: FM 7-22 October 2012
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STRENGTH TRAINING CIRCUIT, STATION 9: SUPINE BODY TWIST
 
Purpose: This exercise strengthens the trunk muscles and promotes trunk control (Figure 9-44).
 
Starting Position: Supine position with hips and knees bent at 90 degrees. Hold one kettlebell over the trunk using a neutral grip with the upper arms off the ground and elbows bent 90 degrees. To assume the starting position from the position of attention with the kettlebell on the ground, (1) assume the seated position and grasp a single kettlebell at each side of the handle with palms facing inward, (2) assume the supine position, (3) raise the kettlebell to the starting position over the trunk and raise the feet off the ground.
 
Cadence: SLOW
 
Count:
  1. Rotate the kettlebell to the left and the legs to the right.
  2. Return to the starting position.
  3. Rotate the kettlebell to the right and the legs to the left.
  4. Return to the starting position.
 

Figure 9-44. Supine body twist
 
 
 
Check Points:
  • On counts 1 and 3, the back is straight and the knees are slightly bent.
  • The head is off the ground and in line with the trunk and the chin is tucked throughout the exercise.
  • On counts 1 and 3, the upper arms remain off the ground.
Precaution: Do not swing the arms or arch the back to raise the kettlebell on counts 1 and 3.
 
Movement to Station 10: Backward run.
 

From: FM 7-22 October 2012 

  (Page last modified Feb 2, 2013)

 
 
 
ArmyPRT.com is dedicated to providing all the information you need to conduct the Army Physical Readiness Training as an individual or with a unit.  Everything you need from FM 7-22 is right here.
 
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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