Dumbbell Side Bends - Martial Arts Core Exercise

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Dumbbell Side Bends - Martial Arts Core Exercise

This page will teach you how to do Dumbbell Side Bends. This core exercise works on your obliques. A stronger core allows martial artists to better withstand hits (i.e. a punch to the stomach). Moreover, a stronger core helps to improve a martial artist's "rotational" or twisting power and this contributes to stronger kicks, punches and grappling techniques.

In this exercise, you will hold a dumbbell in one hand. Bend sideways at the waist and lower the dumbbell towards your knee. Return to the starting position. Of course, if you are a Karate student from a very traditional school, you could use an Ishi Sashi versus a dumbbell. This is a Hojo Undo training tool.

All stretches and exercises should be supervised by a trained martial arts instructor to ensure the proper technique is being utilized and to avoid potential injuries. For additional exercises, please visit the main Core Exercises or Physical Fitness sections.

Instructional Video for Dumbbell Side Bends

Instructional Video for Side Bends (with a Plate)








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All rights reserved. For other terms & conditions, please read our legal disclaimer. This site is for informational purposes only. All martial arts techniques and fitness exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting or continuing any martial arts and/or physical fitness program.