Keep Your Trunk Strong with the J9
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.
Related Posts
Keep Your Shoulders Strong with the E1 Neck Press Machine
Keep Your Glutes Strong with the A3 Abductors Machine
Keep Your Biceps Strong with the H1 Bicep Machine
Keep Your Hamstrings Strong with the B7 Seated Leg Curl
Keep Your Pelvic Floor Strong with the Pelvic Floor A5 Machine
Keep Your Back and Arms Strong with the C3 Torso Arm Machine
Keep Your Back and Chest Strong with the D7 Seated Dip Machine
Keep Your Neck Strong with the G3 4-Way Neck (Side) Machine
Keep Your Shoulders Strong with the E2 Lateral Raise Machine
Keep Your Back Strong with the C1 Pullover Machine
Keep Your Core Strong with the A2 Torso Flexion Machine
Keep Your Arms Strong with the D5 Arm Cross Machine
Keep Your Abdominals Strong with the F2/F2.1 Abdominal Machine
Keep Your Legs Strong with the B6 Leg Press Machine
Keep Your Back Strong with the C7 Row Machine
Keep Your Legs Strong with the B1 Leg Extension Machine
Keep Your Neck and Shoulders Strong with the G1 Machine
Keep Your Chest Strong with the D6 Chest Press Machine
Machine of the Month - B3/B4 Foot Supination & Foot Pronation
Keep Your Hips Strong with the A1 Hip Extension Machine
Keep Your Back and Arms Strong with the C2 Torso Arm Front
Keep Your Trunk Strong with the F1/F1.1 Rotary Torso Machine
Keep Your Calves Strong with the J1 Calf Raise Machine
Keep Your Lower Legs Strong with the B8 Ankle Dorsiflexion Machine
Keep Your Shoulders Strong with the E4 & E5 Machines
Keep Your Neck Strong with the G5
Strength Training for Hips & Hip Adductors
Keep Your Upper Back Strong with the C5 Rowing Torso
Increasing Your Lower Back Strength with Kieser's F3/F3.1
Keep Your Hamstrings Strong with the B5
Keep Your Neck Strong with the G4
Home Exercise of the Month - F3 Prone Lumbar Extension
Home Exercise of the Month - B7 Bridge
Home Exercise of the Month - A3 Hip Abduction
Keep Your Shoulders and Chest Strong with the E3
