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. This exercise can be performed on TRXⓇ style suspension trainer or adjustable length gymnastics rings.
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 Reduction Myth.
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. See Gravity Vectors for greater understanding of how body angle influences resistance.
Synergists (near hip)
Synergists (far hip)
- Erector Spinae
- Gluteus Maximus
- Pectoralis Major, Sternal
- Pectoralis Major, Clavicular
- Pectoralis Minor
- Trapezius, Middle
- Trapezius, Lower
- Deltoid, Lateral
- Deltoid, Posterior