Keep Your Trunk Strong with the J9 Machine

Illustration of using J9 side bend
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Machine of the Month - J9 Side Bend

The J9, or side bend, strengthens the oblique muscles of your abdomen and the quadratus lumborum muscles.

Similar to the F1/F1.1, the J9 exercise also works to strengthen the oblique muscles in the abdomen. However, as the J9 exercise does not involve rotation, it may be better suited to those with certain back conditions.

The oblique muscles are activated in activities that involve twisting the torso, or bending from side to side. The obliques are one of the most important muscles that are used to produce a powerful golf swing.

Important Technique Points

  • Ensure that the position of your legs and pelvis remain the same throughout the exercise

  • As you bend to one side, avoid tilting your body forward or backward

  • Your arm and shoulder muscles should not help the movement, you should feel the activation in your trunk

  • Try to keep your head, upper body and legs in one line throughout the movement

Replicating the J9 at home

If you are unable to come into a Kieser centre, you can replicate the J9 exercise at home with a dumbbell side bend. 

To perform the dumbbell side bend:

  • Stand with your feet hip-width apart, holding a weight down by your side
  • Bend sideways, keeping the weight close to your body.
  • Move the weight down toward the side of your knee
  • Return to an upright position

If you would like to add the J9 to your training program, be sure to talk to an Exercise Scientist.