Supine Body Twist

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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.

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