What Is A Side Bend?
When I first started training with kettlebells I was using dumbbells. I couldn’t afford kettlebells at the time and it seemed like a reasonable alternative. And it did work!
But when I first started using the exercises Mike Mahler recommends, I was stumped at the ‘side bends’. They seemed like a stupid little exercise that was thrown in to make the workout ‘complete’ without actually doing anything. So I performed the side bend just because it was there. I felt nothing, wasn’t being worked – but I still did them.
I don’t think they worked for me at that time. Because I think my form was wrong. I was probably hunched over and my abdomen was probably relaxed and hanging out. So, my doing these exercises was a waste of time, and possibly dangerous and damaging to my spine.
When I started working out again with kettlebells (real ones this time!) and came to the side bends, funnily enough, they worked this time. Was it because of the dumbbells that it didn’t work first time? I think not… This time around I was in front of a mirror and could check my form.
What is so special about a side bend?
A side bend is a target exercise. It focuses on the abs in general, and more particularly focuses on the outer region of your abs. Your side! While target exercises should be done in minimum, this is a good one because it doesn’t only involve the side of your abs. It’s working your back. It’s working your arms. It’s working your legs and your entire stomach. What more could you want? Granted it doesn’t work all of these in the same way, but it still involves your whole body.
How do I do it?
Basically you stand with your feet around shoulder width apart. Pick up one kettlebell and just hold it there at full extension of your arm. Stand up straight, ensuring your posture is perfect and that you aren’t in danger of pulling a muscle. With your chin up and eyes straight ahead, lower the kettlebell down so you tip to the side.
It is very important to ensure your abdominals are fully engaged. If they are engaged, it will help keep your back straight. Do not tip forward. If you do, it will mean a lesser workout and will possibly damage you.
Make sure you do the same amount of reps on each side and go at a pace where you can control it. Make sure that you can feel it working with every bend. I’ve found it is more effective nearer the end of a workout than at the beginning. This is because your muscles have been engaged already and its easier to re-engage a previously used muscle.
The first time you do it, try do it in front of a mirror or employ a spotter just to make sure you’re doing it right. Often it feels right but it may not be. So get them to help out the first couple of times so you get the feel for it.
Why would I include it?
This is a great way to do a little extra for your midsection. Sometimes a crunch or situp is just annoying – and you don’t want to get down on the floor! It’s also a great way to target an area that you wouldn’t usually get with an average situp or crunch.
It’s really easy to include so try it out in front of a mirror today.
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