Weighted Side Bend (On Stability Ball)
The ball side bend holding a weight at the chest or behind the head; the load makes every lift off the curve harder.
How to do it
Setup
Side-on over the ball, feet staggered or braced on a wall, a plate held at the chest or behind the head.
Steps
- Lower the torso sideways around the ball.
- Raise the top shoulder toward the hip, the plate held still.
- Lower slowly; change sides after the set.
Common mistakes
Plate wobbling or sliding: fix it in place; a moving weight twists the torso. Starting heavy on a wobbly ball: master the bodyweight version first. Twisting to finish the lift: the bend stays sideways to the end.
Breathing
Exhale lifting, inhale lowering.
