In the gym, I often see people who stand upright, grab either a dumbbell or plate in 1 hand and let it hang by their sides, and then kind of lean to the side the dumbbell is at and then straight back up.
What is this exercise for? I tried it a few times and I can’t seen to figure out if it’s for my obliques?? or for my lower back. It almost looks like they’re trying to directly target the love handles. Is this even a useful exercise?
its a great exercise for making the waist wider.
Obliques.
Targets the External Obliques and Seratus Anterior. And if you really want to get into the nitty gritty, Quadratus Lumborum.
Agreed, excellent exercise for broadening the waist. Not recommended for women or overweight individuals. just makes you look boxy. Hopes this helps.
Heather
It’s one of those dumb exerises people do in every gym no matter where you go. I do side deadlifts and those see saw presses from the last printed mag. They really make you feel like you’ve done something instead of standing in front of a mirror looking like a weiner.
ps dude, for future reference please do not watch what other geeks do in a commercial gym. it can lower your iq by up to 50 points and has also been known to cause temporary blindness.
Side bends are a staple in the training of Westside Barbell. Louie Simmons is a big advocate of this exercise as it greatly aids in getting your squat and deadlift up. If you wanna look pretty and have a tiny waist maybe you dont wanna do them that much, but if you want to be strong and improve your lifts then by all means do them. The only way you will look like the average moron at the gym is if you use girly weights, you gotta use at least the 100’s.
bloatis, didn’t realize they are a Westside exercise. I just find the other ones that I mention to be more effective for me. Although see saw presses with 100’s would not be something I’d try. Side deads just make me feel like I’d rather be dead, so I keep doing them and they’ve done tons for my obliques.
…and the loading is significantly higher than the heaviest weight in my gym (120’s).
Are these better than saxon side bends? A good accompaniment?
clint, saxons are awesome, too. All three of them have found their way into my routine on occassion. I really feel things deep inmy core when I do the one arm deads. Plus, they look cool.
Don’t forget windmills and bent DB press. I believe they’re in Davies ab article.
these are one of my favorite exercises for core strenght, along wiht 1arm/side deads. you just have to do them right so they dont become a back only exercise. you have to keep your stomach/core braced. im sure youve read it before but act as though you are “bracing for a punch to the gut”. dont let your back arch too hard. if it starts to end your set.
i remember when 3 reps(each side) with 75lb dumbells was hard. we finally worked up to the heaviest dumbells which were 100’s. i was bumbed because they didnt have anything heavier. then my lifting partner, Bear, gets the bright idea to use a barbell. “great idea bear” and im thinking these arent going to be too much fun anymore. jokingly of course. the weight i can move now is awesome for me! i regularly do 185 for 3 sets of 3. killer!
remember, keep your stomach tight!
ryan
I’ve found the best way to do a side bend is to use a heavy low cable. This keep constant tension and forces you to contract every muscle in your midsection.
ryan, doesn’t your grip just take a beating, too? Love that part of it. Grip, core and everything else is fried. My heart races and feel like vomiting.
CGB,
yeah, it works grip strength great. grip strength used to be a weakness of mine, now it is not even a consideration! ive done pull-throughs in the power rack with 700lbs (when my dead was around 450-500) for reps. there were some BIG guys at my gym who would have to use straps with anything over 400lbs when i showed them pullthroughs and static shrugs. i still believer grip/forearm strength and core/hip strength is where it is ALL at.
oh yeah, use lots of chalk!
What I have never heard was whether or not the obliques are prone to hypertrophy. Has anyone seen a picture with someone with overdeveloped obliques?