- Grasp suspension handle(s) with both hands, together with
either one hand over other hand or with interlaced fingers. Momentarily
step back until arms are extended forward and straight. While
keeping arms straight and shoulders back, step forward so body
reclines back behind suspension handle(s). Position body and
legs straight at desired angle, hanging from handles with arms
straight. Feet can be either shoulder width or as wide as desired.
- While keeping arms straight and shoulders fixed, rotate torso
up to one side. Twist until upright or slight stretch is felt
in waist, whichever comes soonest. Rotate back to starting position
and repeat. Continue on opposite side.
- The exercise can also be mounted from top position in fully
rotated position facing perpendicular to suspension straps while
positioning feet parallel to straps. Exercise can also be executed
by alternating sides, rotating from one side to the other. Dismounting
can be achieved either at top of movement when body is fully
rotated or hanging at bottom position by walking backward until
body is upright.
- Both arms should be horizontal and straight throughout movement.
This movement involves both spinal
rotation and hip rotation. Internal
Rotation occurs in far hip and External
Rotation occurs in near hip. Unlike traditional isolated
spinal rotation exercises, movement is limited, rotating from
neutral position as opposed from rotating fluidly from one extreme
to the other. See Spot
- Resistance is least when body is positioned upright, at top
of exercise. Movement can be made easier with staggered foot
position by placing near foot (turning side) slightly back.
- This movement can be made more challenging by placing feet
more forward, thereby angling body back at initiation of movement.
Vectors for greater understanding of how body angle influences