Technique
- Begin standing with a small weight in one hand, arm extended overhead, and feet wider than shoulder-width apart.
- Keeping the weight overhead and bending only slightly at the knees, hinge at your hips to lean sideways to the side opposite to the arm holding the weight.
- Reverse the movement to return to the starting position.
Form tips
- Keep your eyes on the weight overhead to maintain stability.
- Go as low as your flexiblity allows and start with no weight or smaller weight to get used to the motion.
Logging: Weight used on one side. Repetitions done on one side.
Muscles
Strength
Primary
- Obliques
- Pelvis
- Spine
Secondary
- Neck
- Abs
Flexibility
Primary
- Glutes
- Hamstrings
Secondary
- Hip adductors
- Legs
- Pelvis
- Obliques
- Spine
- Neck
- Abs
Individual muscles
Individual muscles
- External oblique
- Internal oblique
- Quadratus lumborum
- Spinalis thoracis
- Longissimus thoracis
- Iliocostalis
Equipment
Appears in
Flexibility
Other disciplines
Joint movements
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