Barbell Side Bend
The side bend with a bar across the upper back; the load sits on the spine, so the weight stays light and the path strictly sideways.
How to do it
Setup
Bar across the upper back as for a squat, hands wide on it, feet hip-width, knees soft.
Steps
- Bend straight sideways at the waist.
- Keep the hips over the feet and the bar pinned to the back.
- Pull back up with the opposite side and bend the other way.
Common mistakes
Leaning forward under the bar: the plane is sideways only; chest up. Heavy bar and deep bends: a loaded spine bends a little, not far. Hips swaying out: they stay stacked over the feet.
Breathing
Inhale bending down, exhale pulling up.
