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Kettlebell Side Bend
A unilateral core exercise holding a kettlebell in one hand to perform lateral torso flexion, targeting obliques for strength and stability; used for hypertrophy and conditioning with controlled movement.
About Exercise
Equipment
Kettlebell
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques
Secondary Muscles
Lower Back, Lats
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
6/10Transverse Abdominis
Lower Back
5/10Erector Spinae
Lats
3/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet hip-width apart, holding a kettlebell in one hand at your side with palm facing in; place free hand on hip or behind head, core braced and spine neutral.
- Slowly bend laterally toward the kettlebell side, letting the weight pull your torso down.
- Slide the kettlebell toward your knee while keeping hips stable and facing forward.
- Pause briefly at the bottom to feel the stretch on the opposite side.
- Exhale and contract obliques to return to upright position.
- Switch sides after completing reps on one side.
Coaching Tips
Form Cues
- Keep hips locked in place
- Maintain neutral spine
- Squeeze obliques to rise
- Avoid twisting torso
- Breathe steadily
Breathing
Inhale as you lower into the side bend; exhale as you return to upright while bracing your core.
Tempo
3-1-2
Range of Motion
From upright torso to side bend where kettlebell reaches knee level or comfortable stretch without forward lean or rotation.
Safety
Safety Notes
- Avoid if you have acute lower back pain
- Start with light weight to master form
- Keep movements slow to prevent strain
- Do not rotate or arch spine
- Stop if you feel pain in back or hips
Spotting
Spotting not required; use a mirror for form check or perform in open space.
Common Mistakes
- Rounding the back
- Leaning forward or backward
- Allowing hips to sway
- Using momentum instead of control
- Overextending beyond comfort
When to Avoid
- Acute lower back injury
- Spinal conditions like scoliosis
- Recent abdominal surgery
Flexibility Needed
- Adequate thoracic spine lateral flexion
- Hip stability to prevent swaying
Build Up First
- Basic core bracing technique
- Understanding of neutral spine posture
Also known as
Single Kettlebell Side Bend, KB Side Bend, Kettlebell Lateral Bend
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