T Nation

saxon side bends?

Can someone please describe how to do them?

I think this is an old exercise that Pavel Tsatsouline is popularizing. It’s mainly an oblique/ab exercise. Hold two dumbbells over your head with your arms exended. Now send simply bend to the side and then come back up. Repeat on other side. The dumbbells should stay the same distance apart throughout the movement. Start lighter than you think you need to because if you do it right, you won’t need very heavy dumbbells.

thanks shugs, i will give them a try next workout

I, too, have rediscovered these and can offer one bit of advice. Start with a lower weight than you expect is dead on, but I further offer that you start with low reps and sets and slowly work yourself up. I thought differently and did 3 sets of 10 and couldn’t sneeze or …eliminate… easily nor bend, for 3 days. first time, 1 set of 10 reps, or 5 rather, 1 rep being bend to the right return to neutral, bend to the left, return to center. I have noticed with progression, increased resting tone on my obliques and developement in my serratus, but also increased range of motion in my lumba spine.

thanks jay, would any happen to know how to do bear curls?
i don’t have enough spare money to buy one of pavels book but i plan too when i do but for now i guess i will have to be a leach