Dumbbell Side Bends

Dumbbell Side Bends – Martial Arts Strength Exercise

This page looks at the strength training exercise known as Dumbbell Side Bends. This core exercise works on the 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 kickspunches and grappling techniques.

In this exercise, a martial artist will hold a dumbbell in one hand. Bend sideways at the waist and lower the dumbbell sideways towards their right knee. Return to the starting position and repeat on the left side. Of course, if you are a Karate student from a very traditional school, you might 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