![]() 3 Side Bend Alternatives That Train Your Obliques So even at its best, side bends are far less effective than many other moves. The side bend also becomes hard to develop the mind muscle connection with our abs and obliques. Side Bends Shortchange Your Time Under TensionĮven if you do all things correctly, the side bend only work a tiny range of motion-far less than other exercise you could be doing instead. Instead, most people allow their hips to do most of the work, which could bring some the potential for injury. Your obliques would be fighting against the side motion and driving up. If the side bend worked as intended, Samuel says the move would train anti-lateral flexion (similar to a side plank). No matter how hard we want to focus on our abs, side bends quickly become a hip-dominant exercise because of the motion. ![]() “So it's hard to find that stability, and so you're inviting a lot of chance for injury and that's not something that's really worth it.” Side Bends Wind Up Working Your Hips, Not Your Obliques “What happens once we wind up pulling forward, our lower back is not in that traditional deadlift position where we're nice and strong, where we're everything really nice and tight, but we're out of that position," Samuel says. ![]() After the shift, the load places an uncomfortable and possibly compromising stress on the lower back. While the objective of the side bend is to move side to side while holding a weight, eventually that weight will shift forward, pulling you out of alignment and forcing your shoulders to roll forward. Why You Need to Stop Doing Side Bends Side Bends Put Your Spine in a Bad Spot While it’s hard to justify doing these, there’s a quite a few reasons to avoid side bends at all costs. “It's just one of those movements that you look at or you do and it just doesn't feel that great for your spine.” “This is one of those exercises that you always question yourself, ‘Why are they doing that?’ Forzaglia says. are both convinced you're doing more than wasting your time-you're potentially putting yourself in a bad spot. Men's Health experts Mathew Forzaglia, N.F.P.T., C.P.T., founder of Forzag Fitness and MH fitness director Ebenezer Samuel, C.S.C.S. So no matter how much you may think you’re feeling the burn by bending an inch or two from side to side with a dumbbell or plate in one hand (or sometimes both), it’s time to stop doing this pointlessly overrated exercise. But when it comes to strengthening your midsection or even shrinking your waist as some people hope, side bends provide little to no core value whatsoever. Somehow side bends still remain a go-to exercise you'll see on the floor of just about any commercial gym, as guys strive to work their oblique muscles. It’s time to face the truth: You’re not giving your love handles any love by doing side bends. ![]()
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