Dumbbell Side Bends - Martial Arts Core Exercise

This page will teach you how to do Dumbbell Side Bends. This core exercise works on your 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 kicks, punches and grappling techniques.

In this exercise, you will hold a dumbbell in one hand. Bend sideways at the waist and lower the dumbbell towards your knee. Return to the starting position. Of course, if you are a Karate student from a very traditional school, you could 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.