EXERCISE Check this out. Here's Why, The Secret Drill Behind Peyton Manning's 500th Touchdown Pass, Why Push-Ups Are Great and 5 Ways to Make Them Harder, One Band, Many Possibilites: Exercise Band Workout, In-Season Football Workout: Why You Need to Follow the 45-45 Rule, 3 Speed Training Essentials You Must Develop to Get Faster, What to Do When the Treadmill Takes Your Pants, The Upper-Body Workout That Powered Devin Hester Into the NFL Record Books, Having Trouble with Your Hip Hinge? The core's bracing effect protects your spine and helps transfer power between your lower and upper body, like when you throw a ball or swing a bat. In your third week of side bends start to use a dumbbell. Advanced versions of this squat are anything but sissy. An exercise may be popular, but that doesn't mean it's effective. Begin with your torso upright. You rarely, if ever, tilt your upper body to the side in this fashion in sports or daily life. So make sure that you brace your abs, and keep your back in the neutral position – and even with a slight arch in your low back – as you do dumbbell rows, deadlifts, squats, and Ro… And you do not want to go there, girl. And it delivers, every time. Probably because they're making these mistakes. These exercises really don't work, and some even lead to injury. So instead of using dumbbells, use a single cable that's at roughly a 45-degree angle to your body. Side Bending Correctly. I been doing the dumbbell side bends. The needle is better than the knife. Of course, the weight of the dumbbell offsets the weight on the other side, making this exercise ineffective at sufficiently loading the lateral flexors of the torso. The only way to lose belly fat is to follow a complete workout program supported by a balanced diet. The Vertical Jump and It's Many Variations, How Rest Intervals Play A Role In Training, 6 Things All Multi/Simultaneous Athletes Should Do, Improve Your Vertical With This One-Week Jump Training Plan, The Importance of Stretching Throughout Your Day, 12 Effective Arm Exercises Without Weights, Try This 10-Minute Basketball Conditioning Workout, Get Faster for Any Sport With This 12-Week Speed Workout. Pat Downey, founder of Vantedge Performance (Woburn, Massachusetts), explains that lateral spinal flexion puts your spine in a vulnerable position, especially when you're holding a heavy weight. Use this simple math formula to find your perfect bench press grip, prevent injuries, and lift a lot more weight. I am on my 7th week and need to change one of my workouts. Here's what to skip, plus alternatives to get you jacked and fix that ugly posture. How to: Lie on your side with your elbow positioned under your shoulder and your forearm flat on the ground. Even performing side bends while holding a single dumbbell on one side of the body isn't very effective at targeting the lateral core because of the angle of force involved. This is the case with the Dumbbell Side Bend, an old-school oblique exercise you should remove from … Nick Tumminello is the 2016 NSCA Personal Trainer of the Year. Spot reduction is a myth... except when it works. Grasp the cable handles with both of your hands at your chest. RELATED: Why You Should Never Do Leg Extensions, Topics: "The core muscles are anti-movers and work to stabilize the spine while the appendages move," Downey says. SPINE. | Try These Drills, Pectoral Tendon Ruptures and Injury Prevention. The side bend is an exercise that is commonly performed incorrectly, which prevents it from being effective for developing your obliques. Moving a dumbbell up and down over a few inches hardly qualifies as a challenging exercise—maybe that's why it's popular. Even performing side bends while holding a single dumbbell on one side of the body isn't very effective at targeting the lateral core because of the angle of force involved. Dumbbell side bends work the muscles of the trunk, particularly the deep spine muscles, explains Len Kravitz, PhD, Program Coordinator of Exercise Science and researcher at the University of New Mexico. This builds your obliques and increases overall core stability. An extremely simple diet tweak will get you ripped, keep you ripped, and still allow you to build muscle. There's just not much resistance. Also, if you're trying to improve your figure, Dumbbell Side Bends may actually broaden your stomach. The Side Plank is the most basic, but highly effective, exercise you can perform to work the core muscles on the side of your body. Here are the latest scientific advances in healing joint, tendon, and muscle injuries. Here's how to target stubborn body fat stores with specialized training. Here's how. To the point where it hurts more to hold the weights then to actually do the workout. | Aim to bring the left side of your ribcage toward your left hip. How to: Hold a dumbbell with one hand at your side. You'd have to hold a very heavy weight, which may exceed your grip strength, to have a reasonable training effect. You want love? Keeping your core tight, extend your arms in front of your chest; hold for two counts. It's impossible to spot-treat specific areas of the body. Find out why you should eliminate Dumbbell Side Bends from your workouts, and learn better alternatives. Need to jump higher? Add poundage gradually over time, using small increments. An anti-rotation exercise, this movement trains the same muscles you use during the Side Bend, but in a way that's more functional to sports performance and injury prevention. Building strong obliques is an important part of developing your core. Want to lean up too? This effective program is for them. "The best way to build your obliques and core are through stabilization and isometric movements," Downey asserts. The Dumbbell Side Bend takes you through a range of motion that is limited to that specific exercise. Inhale and bend to the left. Build maximal strength the natural way. Not everyone was meant to squat deep, but a simple test will tell you how deep you can safely go. When you do Dumbbell Suitcase Carries, rather than tilting your torso, you hold a dumbbell to your side and walk while keeping your torso upright. Here's why: The Dumbbell Side Bend looks awkward. Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. Dumbbell Side Bends will not reduce fat on the sides of your belly. CHEST Instantly fix a common problem with cable crunches and build a six pack that pops. Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. There's a good chance you've seen this exercise if you've spent time in your local fitness center. He is the owner of Performance University International and the author of Strength Training for Fat Loss and Building Muscle and Performance. Vince Gironda was a legendary bodybuilding coach, and you can still learn a lot from him today. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. You can also do dumbbell side bend while seated at the end of a bench, with one foot on the floor on each side. Your core muscles are designed to resist movement, not create it. Then get your partner to start working out with you. Bend your arms to return to the starting position. Here's why. Here's a simple way get more glute work out of your staple strength lifts. You want harmony? Try this simple trick. The dumbbell is very close to your body, giving you a mechanical advantage over the weight. | Safer too. Add 4 minutes. De-stress and take the edge off without feeling drugged. For non-powerlifters, trap bar deads beat the pants off the barbell variation. Keeping your chest up and your abs tight. An exercise may be popular, but that doesn't mean it's effective. It doesn’t matter if you’re squatting, deadlifting, straight-leg deadlifting, rowing, or even doing triceps kickbacks, you must STOP doing these exercises with a rounded lower back.That’s a one-way ticket to a herniated disc. It tastes amazing, it fuels muscle growth, and it makes your overworked joints feel better. What other exercise can I do to workout those same muscles. 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