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Barbell Side Bend - Abdominals
In this lesson you will learn how to do proper Barbell
Side Bends.
This exercise works the obliques and I recommend to do the barbell
side bend at
the
end
of your abdominal workout.
The same exercise can also be done with 2 dumbbells.
Find more abdominal exercises at weight
training main.
Technical description: Barbell Side Bend - Abdominals
- Stand with your feet about one shoulder width
apart and place a light barbell on your shoulders.
( light barbell
= 10 kg or 25 lbs )
Keep your knees almost extended during the whole exercise and look
straight forward.
Stand upright and keep your head high. ( don´t bend forward or
back )
- Bend to the left as far as possible, inhale and keep looking
straight forward.
Make sure your upper body and the barbell stay in a vertical layer
as you bend to the left side.
Technical advice: You should be able to do the barbell side bend
one inch from a wall without hitting it with the barbell.
Move slowly and concentrated and bend down until the right side of
your abdominals is slightly stretched.
Don't bend your knees and keep your hips as still as possible.
- Move
back up and exhale slowly.
The strength comes from the right side of your abdominals.
Don´t twist your upper body, don´t bend your knees,
don´t
move your hips.
- Then bend down to the right side, so that the left
side of your abdominals is stretched and inhale again.
- Finally move
back to the beginning position and exhale slowly and concentrated.
Then start over.
Keep in mind that you have to keep knees hips as still as possible
and always move the barbell in a vertical layer.
Look straight forward during the whole exercise and move slowly
and concentrated.
Trainer advice: Barbell Side Bend - Abdominals
- I recommend 20 to 50 repetition and low weights
for the barbell side bend.
- You should be able to do the barbell side bend
one inch from a wall without hitting it with the barbell.
This will not be possible if you twist your upper body or lean forward
or back.
So make sure you keep the whole movement in a vertical layer.
- Some people prefer to do the barbell side bend
fast and bounce from left to right.
That´s OK too, but I personally prefer to move slowly and feel
the stretch and the contraction on each side.
Related instructions: Barbell Side Bend - Abdominals
Videos: Barbell Side Bend - Abdominals
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