Exercise Information
The Kettlebell Side Bend is a Loaded Exercise upon which the following exercises build:
Individual exercise information is available by clicking the links above, and more detailed information specified for the Kettlebell Side Bend can be found below.
The kettlebell side bend is an exercise that targets the obliques (external and internal), latissimus dorsi, erector spinae, quadratus lumborum, and other muscles. When done right and progressed to correctly then this is a great exercise include when working the core.
RPM
Slow tempo:
Fast tempo:
Alternatives
Alternatives for this exercise are:
Common Mistake(s):
Kettlebell Side Bend
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This is a root exercise upon which exercise variations build.
This is a: Loaded Exercise
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On-page quicklinks:
Exercise Photo Gallery
Related Workouts or Warm-ups
Form and Technique
This section explains the form and technique for the Kettlebell Side Bend exercise.
As a registered member you will be able to evaluate yourself against the technique and record any issues which you can then work on.
Set-Up
Form
Goal
Muscles Used:
If no muscles or no prime movers are listed, drill down deeper by selecting an exercise variation..
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Thoracic Spine Lateral Flexion Opposing Side Prime Mover Concentric Phase
Agonists and synergists are combined under the umbrella of prime-movers.
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External Oblique
Body Part(s): Upper Body / Core
Muscle group: Abdominals, Obliques
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Iliocostalis Cervicis
Body Part(s): Upper Body / Back
Muscle group: Erector Spinae
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Iliocostalis Lumborum
Muscle group: Erector Spinae
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Iliocostalis Thoracis
Body Part(s): Upper Body / Back
Muscle group: Erector Spinae
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Internal Oblique
Body Part(s): Upper Body / Core
Muscle group: Abdominals, Obliques
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Intertransversarii Mediales Lumborum
Body Part(s): Upper Body / Back
Muscle group: intertransversarii
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Latissimus Dorsi
Body Part(s): Upper Body / Back
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Levatores Costarum
Body Part(s): Upper Body / Back / Upper/ Middle
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Longissimus Thoracis
Body Part(s): Upper Body / Back / Upper/ Middle/ Lower
Muscle group: Erector Spinae, Longissimus
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Spinalis Thoracis
Body Part(s): Upper Body / Back / Middle
Muscle group: Erector Spinae
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External Oblique
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Thoracic Spine Lateral Flexion Prime Mover Eccentric Phase
Agonists and synergists are combined under the umbrella of prime-movers.
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External Oblique
Body Part(s): Upper Body / Core
Muscle group: Abdominals, Obliques
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Iliocostalis Cervicis
Body Part(s): Upper Body / Back
Muscle group: Erector Spinae
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Iliocostalis Lumborum
Muscle group: Erector Spinae
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Iliocostalis Thoracis
Body Part(s): Upper Body / Back
Muscle group: Erector Spinae
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Internal Oblique
Body Part(s): Upper Body / Core
Muscle group: Abdominals, Obliques
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Intertransversarii Mediales Lumborum
Body Part(s): Upper Body / Back
Muscle group: intertransversarii
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Latissimus Dorsi
Body Part(s): Upper Body / Back
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Levatores Costarum
Body Part(s): Upper Body / Back / Upper/ Middle
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Longissimus Thoracis
Body Part(s): Upper Body / Back / Upper/ Middle/ Lower
Muscle group: Erector Spinae, Longissimus
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Spinalis Thoracis
Body Part(s): Upper Body / Back / Middle
Muscle group: Erector Spinae
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External Oblique
Exercise Variations
Exercise variation(s) that are based upon this exercise:
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