Side Lift
Plane of Motion
Coronal
Spring Setting
Medium / Heavy
1-2 Short Light or Medium Springs
Muscle Focus
Spinal Lateral Flexors
External Oblique (same side), Internal Oblique (same side), Quadratus Lumborum (same side), Erector Spinae (same side), Semispinalis (same side), Deep Posterior Spinal Group (same side), Rectus Abdominis (same side), Iliopsoas (same side)
Side bend the trunk to lift the body up off the mat.
Maintains the side bend as the bottom arm lifts up toward the bar.
Other Muscles at Play
Spinal stabilizers create lumbo-pelvic stabilization and assist with articulation off and on the mat in side bending.
Shoulder adductors pull the bar toward the body and resist the bar going up.
Scapular depressors keep the shoulders down away from the ears.
Scapular upward rotators and protractors (abductors) to keep the shoulders drawn down and under the armpits and allowing for overhead reach.
Hip extensors co-contract with the spine stabilizers to protect the lower back.
Hip adductors keep the legs pasted together and the midline connected.
Knee extensors keep the legs straight.
Plantar flexors keep the feet pointed.
Objectives
Develop strong, supple oblique engagement while moving the body into lateral flexion, building both strength and length through the side body. Increase the precision and control of the oblique abdominals so the movement feels organized and supported rather than collapsed.
Enhance pelvic stability in a side-lying position, keeping the hips steady as the upper body moves independently.
Maintain clear scapular stabilization while articulating the spine into lateral flexion, coordinating the arm’s extension and flexion without letting the shoulder girdle lift or shift.
Focus on breathing to synchronize the movement.