Kettlebell Side-Bend

1. Stand up straight with your feet shoulder-width apart.

2. Hold a kettlebell in one hand with your arm fully extended downwards by your side.

3. Place your free hand on your head or behind your ear to help keep your posture upright.

4. Keeping your back straight and eyes facing forwards, slowly bend at the waist to the side holding the kettlebell, feeling a stretch in your obliques.

5. Lower the kettlebell towards the floor, going as far as you can while maintaining control and without twisting your torso.

6. Pause briefly at the bottom of the movement, then slowly raise your body back to the starting position by contracting your obliques.

7. Repeat the movement for the desired number of repetitions.

8. Switch the kettlebell to your other hand and repeat the same number of side bends on the opposite side.

Important Tips: Avoid using momentum to lift the weight; control the motion with your obliques. Ensure you do not round your back or lean forwards or backwards; the movement should be strictly to the side. Start with a lighter weight to get used to the exercise and increase weight gradually as you become stronger. Remember to breathe out as you bend to the side and breathe in when you return to the starting position. Keep your movements slow and controlled to maximize the workout's effectiveness.

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