Medicine Ball 45 Degree Side Bend

Muscles worked

Setup

1. Position yourself sideways on a 45-degree hyperextension bench with your hip resting comfortably on the center of the pad.
2. Secure your feet firmly under the foot pads, either stacking them or placing the top foot slightly forward for better balance.
3. Hold a medicine ball firmly against your chest with both hands.
4. Align your body so your head, shoulders, and hips form a straight diagonal line.

How to do it

1. Inhale and slowly lower your torso sideways toward the floor, maintaining a neutral spine and avoiding any forward rotation.
2. Lower until you feel a deep stretch in the side of your waist (the side facing up).
3. Exhale and contract your obliques to pull your torso back up to the starting position, stopping when your body is in a straight line.
4. Perform the movement with a controlled 2-1-2 tempo (2 seconds down, 1 second pause, 2 seconds up).

Form checklist

• Keep your chest facing forward; do not let your shoulders rotate toward the floor.
• Ensure the movement occurs at the waist, not by pulling with your neck or shoulders.
• Maintain a slight bend in the knees to avoid overextending the joints.
• Keep the medicine ball tight against your chest to maintain a consistent center of gravity.

Pro tips

• Focus on the 'mind-muscle connection' by visualizing the space between your lower ribs and hip bone closing as you crunch upward.
• Avoid using momentum at the bottom of the stretch; use a dead stop to force the obliques to initiate the lift.

Make it harder

• Hold the medicine ball with arms fully extended away from your chest to increase the lever arm and resistance.
• Incorporate a 2-second isometric hold at the peak of the contraction for maximum muscle fiber recruitment.

Frequently asked

What muscles does the medicine ball 45 degree side bend work?

The medicine ball 45 degree side bend primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the medicine ball 45 degree side bend?

The medicine ball 45 degree side bend uses medicine ball.

Is the medicine ball 45 degree side bend good for beginners?

The medicine ball 45 degree side bend is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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