Alternating Barbell Side Bend
a.k.a. Barbell Side Bends
Differentiation: Mechanics
This variation of a side bend is unique. Here is how: you rest an Olympic bar on your shoulders | and alternate bending to your left and right sides for each rep. Using an Olympic bar forces you to balance the bar | so your oblique muscles are constantly working throughout the exercise.
Starting Position
To get into starting position, do this...
1) Locate an area of the gym with ample floor space to perform the exercise.
2) Obtain an Olympic bar.
3) Stand with the bar at waist level.
4) Place your feet about shoulder-width apart.
5) Raise the bar upward and onto the back of your shoulders.
6) Center the bar across the back of your shoulders and just below your neck.
7) ...with your hands outside shoulder-width apart - with your palms facing forward.
8) ...and use your hands to stabilize the balance of the bar.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale as you bend from your waist sideways to the right as far as you comfortably can.
3) Hold this position for a count of one second.
4) Then, exhale as you gradually return to the upright position.
5) Repeat the motion, bending to the left.
6) Continue reps until you have completed a full set, alternating sides for each rep.
Proper Form
Pay special attention to following proper form by...
Keep your head and back straight.
Be sure to contract your abs during every rep so you properly engage your core.
Your torso should not bend forward or backward, only to the side.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Tip
You can also perform this exercise sitting down. Be sure to use lighter weight