Kettlebell Side Bend

Body region

• Core
• Back

Muscles

Main

• Quadratus Lumborum
• External Oblique
• Internal Oblique

Holds

• Transversus Abdominis
• Gluteus Medius
• Flexor Digitorum Superficialis

Equipment

• Kettlebell

Technique

1. Stand tall with a kettlebell in one hand at your side, feet hip-width apart.
2. Brace the abs and keep the hips level.
3. Bend sideways at the waist, lowering the bell toward the knee without twisting.
4. Return to upright by squeezing the obliques of the opposite side, then switch hands after your set.

Cues

• Bend straight sideways, not forward or back.
• Use a moderate weight.

Common mistakes

• Leaning forward while bending.
• Using too heavy a weight and rounding the spine.
• Twisting the torso.

Alternatives

• Dumbbell Side Bend
• Cable Side Bend