PURPOSE
The Supine Body Twist is the ninth exercise in the Strength Training Circuit.
This exercise strengthens the trunk muscles used for movement in the transverse plane.
By keeping the knees together it also strengthens hip adductor muscles often referred to as the groin muscles.
Figure 13-10 shows the exercise as a Soldier conducts it for one minute at station 9 of the Strength Training Circuit:
STARTING POSITION
The starting position for the Supine Body Twist is the Supine position with the hips and knees bent to 90 degrees so that the feet are off the ground.
The head is off the ground.
One kettlebell is held in front of and off the chest.
The kettlebell handle is held by both hands, palms facing each other.
The bell portion of the kettlebell is positioned above the stomach, not above the head.
COUNT
● On the command, “BEGIN,” rotate the kettlebell to the left and the legs to the right as far as possible under control.
Keep the weight away from the body and the arms and head off the ground.
● Return to the starting position.
● Repeat the first movement—this time to the opposite side—arms to the right and legs to the left.
● The head may turn with the arms but should not lift more than 2–4 inches from the ground.
REPETITIONS
● Continue the exercise at own pace for one minute maintaining the range of motion.
Increase or decrease the kettlebell weight if necessary, continuing only if the exercise can be completed to standard.
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.
● 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.