The kettlebell side bend is one of the best exercises that mainly target the side abs also known as “obliques”.
It effectively targets the internal and external obliques, strengthens the spine’s lateral flexion, improves spinal mobility, and helps develop a strong and stable core.
It contributes to a stronger core, reduces the risk of back pain, and improves functional movements.
When done with the right form and technique, it can greatly increase the strength of the oblique and the overall strength and stability of the core.
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Muscles Worked
- The kettlebell side bends work Obliques Muscles (the external and internal obliques) at each side of the waist.
- It also targets the Abs, Serratus anterior and the quadratus lumborum.
How To Do Kettlebell Side Bend
- Stand up straight with your feet about as wide as your shoulders.
- Grab that kettlebell with your right hand and let your arm hang down naturally.
- You can pop your other hand behind your head if you want—it is totally up to you.
- Now, stand tall – imagine a string pulling you up from the top of your head. Keep those shoulders right above your hips.
- Throughout the move, try to keep your head and neck neutral. There is no need to crane your neck or tuck your chin—just keep it natural.
- Bend sideways to your left, like you’re trying to touch your left knee with your left hand.
- Go as low as you comfortably can. You’ll feel those side muscles (your obliques) working hard here.
- Hold that position for a quick second, then bring yourself back up to where you started.
- Do as many of these as you aim, then switch sides and repeat with the kettlebell in your left hand.
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Proper Form And Tips
- Keep the kettlebell close to your side, your elbow very slightly bent, and your hips still.
- Preserve a neutral spine throughout the exercise. This means maintaining the natural curves of your cervical, thoracic, and lumbar spine to distribute forces evenly and reduce the risk of injury.
- Keep your hips stationary throughout the exercise. Excessive hip movement can shift the focus away from the obliques.
- To work the oblique muscle, perform these exercises slowly and steadily.
- Keep the obliques slightly strained on the non-working side. This helps stabilize the spine and prevent excessive lateral flexion.
- Avoid using a heavy kettlebell for this exercise. Large, overdeveloped oblique muscles will make your waist appear bulky.
FAQs
What does kettlebell side bend do?
The side bend targets the oblique muscle and helps to develop a strong and stable core.
Can kettlebells lose belly fat?
Kettlebell exercises are great for an intense full-body workout that builds strength and muscle tone, burns calories, and loses weight. They are particularly effective for losing belly fat.
Is the Kettlebell Side Bend dangerous?
If the exercise is done with proper form and technique, it is not dangerous.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.