Side bends question

[Protobuilder]

I like to do weighted and non-weighted ab/core exercises but when I do side bends w/ semi-heavy DBs (I'm up to 60's for about 8 reps), my lower back feels like it's under a lot of pressure and is sore the next day. Is this normal? Are there better weighted exercises for obliques (and no I don't have access to a pulley/pulldown)? Any suggestions guys?

 

[musketeer]

ONE ARM DEADLIFTS

Hold a bar in the middle by your side with one end out in front and the other behind you. Bend your knees and pick it up. It's much better than side bends because it works your whole body and requires a lot more stability and dynamic strength.

I like to build up to a heavy max dead and either do one backoff set, or do a few sets of one-arms, but I suppose that you can do them whenever you like. Right now I can handle nearly 500lbs for my raw deadlifts, but can't beat 185 on one-arms yet...

 

[blut wump]

I think DB side bends are a great exercise for the obliques. Some stress on the lower back is normal but if you're really feeling it then your spine might be out of alignment. Do you see a chiro or have any other symptoms of this? I'm up to 80Kg for 3 sets of 8 and often feel it in my traps. If I'm feeling it in my lower back area then I usually do a bit of stretching or back twisting before continuing.

It could just be that you need to do more core work in general. The whole abdominal girdle will be taking the strain and weaknesses will come to light. You could try some static work like planks or start to hit front squats and GMs.

 

[dce2956]

could you be bending forward at all?? i know at first i was bending forward a little bit, and i did feel it in my back. if you don't already, try doing them in front of a mirror.

 

[Protobuilder]

Nope, not bending forward. Just getting some weird soreness in the lower lumbars. anyone else?

 

[bignate73]

probably your QL's getting tired. they act to stabilize your hips and also can be involved in side bends. you'll feel them on farmer's walks too.

hit some zercher squats or farmer's walks also to hit your obliques.

 

[Protobuilder]

Good call on the QL. Did some quick research and it seems likely that that's exactly what's sore. And it's been kind of chronic -- in the past, I've had pain in the same area. I just didn't think side bends would stimulate it. I'll start doing side bridges again to strengthen the QL.

 

[bignate73]

also stretch them. sit on the ground legs folded in front of you and lean forward and off to the sides (12 o clock, 10 o clock and 2 o clock) that should hit them pretty good with a stretch.