Technique
- Stand upright with feet hip-width apart.
- Hold a Dumbbell or Kettlebell in one hand, arm hanging straight at your side.
- Place the other hand on your hip or behind your head.
- Slowly bend your torso sideways toward the weight, lowering it toward your knee.
- Then contract the stretched side of your torso to lift the weight up, going past the upright position.
- Repeat for the desired reps, then switch sides.
Form tips
- Move only in the frontal plane; avoid leaning forward or backward.
- Keep hips and shoulders facing forward throughout.
- Use a controlled tempo; avoid swinging the weight.
- Do not shrug the weighted shoulder upward.
- Keep your core braced to protect the lower back.
- Use a range of motion that feels challenging but pain-free.
Logging: Weight used on one side. Repetitions done on one side.
Muscles
Strength
Primary
- Obliques
- Pelvis
- Spine
Secondary
- Neck
- Abs
- Back
- Shoulders
Individual muscles
Individual muscles
- External oblique
- Internal oblique
- Quadratus lumborum
- Spinalis thoracis
- Longissimus thoracis
- Iliocostalis
- Upper trapezius
- Levator scapulae
Equipment
Appears in
Other disciplines
Joint movements
Trunklateral flexion
trains stretches
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