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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Isn’t It Funny How Decisions Creep Up On You

Rebellion is something most people encounter in their teenage years. I did a bit of that – but now that I’m past that age, I wanna be rebellious all over again. Some people live like this their whole lives. Its called risk taking – living on the edge. And thats what this is the beginning of. Its a HUGE risk. I don’t have anything to lose except an amassed quantity of satiated and comfortable cells surrounding my muscles.

Yup thats right, I wanna get rid of the uh, stuff that has become settled on me – as a result of my lackadaisical lifestyle. Five months ago I was ripped and toned (not in a fitness model kinda way, but it was the best I ever looked… ) and now I’m just riding a wave of comfort. You probably wouldn’t call me over weight. Or chubby. But you probably wouldn’t call me toned either. I gained 12 pounds in the last 5 months, and I sure know it isn’t muscle. Not all of it anyway! I haven’t worked out in 5 months.

Last week I quit my job. Well, in a sense – the work was finished so there was no reason for me to be there anymore. This weekend Elliot and I are moving house. So here I am, left with some extra time on my hands. First thing Monday morning, there I was working out. And then I realized how funny it is that decisions just creep up on you. Yeah I wanna get back to where I was – but I didn’t actively say that or think it before I started working out. Actually in the past 5 months I’ve picked up my weights a few times – only to sleep in the next day in pain. Ha. Haven’t we all been there? Anyway – getting back to my point… not only am I going to get back to where I was, I’m gonna do it in 3 weeks. And I’m going to give you the opportunity to watch me. To walk with me. To sweat it out with me. Live. As in, this post is not months old! That was the decision that just crept up on me. I hope its worth it. I hope we all benefit! I hope that forcing myself to blog live that I’m gonna make it through the three weeks and not crash and burn! Will you journey with me?

So everyday I’m going to post what I’ve done workout wise and what I’ve eaten. I try not to consume fancy food because a) can’t afford it, and b) takes too much time and effort! Neither do I consume fancy supplements. At this stage. This is only day 1 – it may change! This is a journey remember

Ok so what did I eat today?

Breakfast was a smoothie consisting of: 1 banana, quarter of a pineapple, half a pear, 2 kiwi’s and a handful of berries. Into this I mixed about a tablespoon of whey protein from The Warrior Diet people. Voila! A brilliant start to the day.

During the day I ate a tamarillo and a mandarin. Around lunch I had another shake – with the same ingredients. Rather boring – but it tastes so good – and its easy to make double and have the second half later. Later on I ate a nashi pear and a feijoa. Not much I know, but I’ve been following the Warrior Diet principles for quite some time now and don’t feel too hungry during the day.

I had dinner at my parents’ house where we were served white rice with meatballs in a caper sauce and steamed carrots and a lettuce salad with a simple oil & vinegar dill homemade dressing. I probably had too much rice and meatballs but I was mega hungry after such a grueling workout this morning! About an hour after my breakfast shake I had my first workout: Mike Mahler’s beginner kettlebell routine. I bought some 26lb kettlebells back in December and while they are really heavy, I can manage them.

Thus endeth day one. I think I did a bit of stretching here and there – just make sure you do this to keep nice and limber. Oh and ease your muscles with a nice hot shower. Its great – until the hot water runs out

See ya tomorrow!

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Kettlebells – Part 1

This is going to be an article written purely from my imagination – written without consulting any experts or recognized sources. So that is why I have called it ‘Part 1’. Because undoubtedly someone is going to pick holes in it and I’ll have to write a new one. Saving myself embarrassment – ha!

Anyway – what are they?

No, its not a bell that you stick on your kettle. That would just be weird. It’s a big heavy iron ball with a thick handle, also iron, on top. I say on top because the underside of the ball is flattened so it wont roll everywhere. At least my one is.

So now we know what it looks like… what is its purpose?

Well I use mine for squashing bugs that I find in my dark and dingy basement I call home. Except that is not the preliminary purpose of them… I actually swing them around my head and lift them up and down quite a few times. Its called a workout and using these things really makes you work out why you want to actually workout. Mine weigh 12kg each and boy am I sore afterwards. I don’t think you’re supposed to be this sore, but hey I’ve just got these darn things and its quite refreshing to follow a kettlebell workout and actually use a kettlebell, not a dumbbell!

But why do people want to do this to themselves?

Good question. I’m not quite sure why I do to be honest… but deeper than honestly I know its good for me. Why is weight lifting good? Cos it builds muscles. Ok so girls these days gripe about muscle and how masculine it looks. Newsflash: it’s hard for guys to build muscle – take a look around – we have WAY less testosterone than they, so it’s even harder for us gals. Second Newsflash: muscle burns fat. The more muscle you have, the more fat you burn – even when sitting still. Another reason why weightlifting is good for girls – it strengthens bones. These days females consume much less calcium than they ought, resulting in something that used to be left for the oldies called osteoporosis. However its not just something for the oldies anymore – younguns can also get it. So, while you should also absorb more calcium, lift weights! It strengthens your bones and reduces the risk of osteoporosis and bone degeneration.

Where did I get these ideas from?

Well I first saw a kettlebell at a camp I was on – some guy brought one with him and swore it was his only piece of equipment – yet it was a full gym. Hubby was intrigued and checked it out online. www.mikemahler.com has a heck of a lot of information. We eventually discovered cheap places to buy them and are now both working with kettlebells.

Burning question – does it work?

While some say ‘Oh never say that kettlebells are the be-all-end-all of working out’… that in a sense is true – but there are ways to use the kb’s to absolutely maximize the potential of an optimum workout. For me – yes it works! As soon as I start using the things my posture straightens out, I stand taller, I feel more confident – and I realize I do still have muscles lurking beneath. Yes, it can cause pain, but no pain no gain right?

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