Kettlebell Side Bend

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees.
2. Hold a kettlebell in one hand with a neutral grip, letting it hang naturally at your side.
3. Place your opposite hand behind your head or on your hip to ensure it doesn't assist the movement.
4. Engage your core and pull your shoulders back to maintain a tall, neutral posture.

How to do it

1. Inhale as you slowly lower the kettlebell toward the floor by bending only at the waist, keeping your hips stationary.
2. Lower until you feel a significant stretch in the obliques on the side opposite the kettlebell.
3. Exhale as you contract your obliques to pull your torso back to the upright starting position.
4. Perform the movement at a controlled 2-0-2-0 tempo, completing all reps on one side before switching.

Form checklist

• Keep your chest facing forward; do not allow your torso to rotate or lean forward.
• Ensure your hips remain level and do not shift sideways as you bend.
• Move strictly in the frontal plane, as if you are sandwiched between two panes of glass.
• Avoid using momentum or 'bouncing' at the bottom of the range of motion.

Pro tips

• Focus on the 'stretch' of the opposite-side oblique during the descent to maximize muscle fiber recruitment.
• Stop just short of a fully vertical position at the top to maintain constant tension on the working muscles.
• Visualize your ribs moving closer to your hip bone on the side opposite the kettlebell during the upward phase.

Make it harder

• Slow the eccentric phase to 4 seconds to increase time under tension and demand more stability.
• Hold the kettlebell in a 'front rack' position at the shoulder to increase the lever arm and difficulty.

Frequently asked

What muscles does the kettlebell side bend work?

The kettlebell side bend primarily targets the obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the kettlebell side bend?

The kettlebell side bend uses kettlebell.

Is the kettlebell side bend good for beginners?

Yes. The kettlebell side bend is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degree Side BendIntermediate · obliques