GoaloraWeighted Ball Side Bend
intermediate · core_flexion
Setup
Lie on your left side over a stability ball, with your left hip and shoulder pressed against it. Cross your legs and let them rest on the floor for balance, holding a weight plate in your right hand.
Execution
- Rest your left hand lightly on the ball or floor for extra balance.
- Exhale and curl your torso upward to the side by contracting the right oblique.
- Squeeze the oblique hard at the top and hold for a short beat.
- Inhale and lower back down under control to the starting position on the ball.
- Finish the reps on this side, set the plate down on the floor, and only then push yourself off the ball with your hands.
- Switch the side you lie on and the hand holding the plate, then match the reps you just did.
Breathing
Exhale as you curl up, inhale as you lower. Keep the breath moving and never hold it to squeeze out one more rep.
Quick cues
- Hip stays pressed to the ball.
- Squeeze the oblique, don't pull the neck.
- Crossed legs help with balance.
- Lower slowly, under control.
Common faults
Fault: Rolling off the ball from a lack of balance
Fix: Cross the legs firmly and brace the bottom hand on the ball for more stability.
Fault: Using too heavy a plate, losing control of the motion
Fix: Reduce the plate weight until the bend stays controlled through the whole rep.
Fault: Rotating the torso forward instead of bending straight up sideways
Fix: Keep the shoulders and hips aligned, bending only in one plane.
Fault: Only training the stronger side and skipping the other
Fix: Always do an equal number of reps on both sides.
Equipment
other
Muscle groups
core