How heavy should the kettlebell be?

Choose a weight that allows you to maintain a vertical spine at the top of each rep without leaning to the opposite side.

Is this the same as a standing side crunch?

While similar in motion, the dynamic side hold focuses on a controlled eccentric stretch and concentric contraction under load to improve spinal stability.

Can I do this exercise if I have lower back pain?

If you have existing back issues, perform the movement with a light weight and a limited range of motion to ensure no discs are being compressed.

Dynamic Side Hold Guide: Oblique Strength with Kettlebells

Master the dynamic side hold with our step-by-step guide. Learn how to strengthen your obliques and improve core stability using a kettlebell.

How to Perform

Stand with your feet shoulder-width apart and hold a kettlebell in one hand by your side.
Engage your glutes and pull your shoulder blades down and back to create a stable posture.
Initiate the movement by slowly leaning your torso toward the side holding the weight until you feel a stretch in the opposite side.
Contract your oblique muscles to pull your torso back to a perfectly vertical position.
Pause at the top for one second to ensure you have full control over the weight before beginning the next repetition.
Complete the set on one side before switching the kettlebell to the other hand.

Common Mistakes

Allowing the kettlebell to pull the shoulder forward or down out of alignment.
Bending the knees to assist the movement instead of using the core.
Using an excessive range of motion that causes pinching in the lower back.

Muscles Worked

Primary movers

Obliquus externus abdominis

Stabilizers

Gluteus medius
Quadratus lumborum
Erector spinae

Related Guides

3008 Abdominal Crunch — Core
Ab Roller — Core
Ab wheel — Core

Obliquus externus abdominis · Core