Old-School Strongmen Used This One Exercise to Carve Abs

When it comes to building a strong, defined core, most people stick to modern exercises—planks, crunches, cable twists. But what if one of the most powerful ab-sculpting moves was invented over a hundred years ago and is still just as effective?

Meet the Saxon Side Bend—a forgotten gem from the golden era of strongmen that’s making a well-deserved comeback. If you’re tired of doing the same old ab workouts with minimal results, this might be the secret weapon your routine needs.

close up of man with abs | Old-School Strongmen Used This One Exercise to Carve Abs—Still Works Like Magic | Saxon Side bend

What Is the Saxon Side Bend?

The Saxon Side Bend is a core-strengthening movement named after Arthur Saxon, a legendary strongman from the early 1900s. Known for his superhuman strength and rock-solid midsection, Saxon popularized this overhead side-bending exercise that targets the obliques, abs, and stabilizing muscles of the core.

Unlike traditional crunches or side bends, this move adds load overhead—forcing your entire core to brace and stabilize as you bend side to side.

Why It Still Works Today

Total Core Activation

The Saxon Side Bend works more than just your visible abs. It fires up deep core muscles like the transverse abdominis, internal and external obliques, and erector spinae, making it one of the most complete midsection exercises you can do.

Functional Strength

This isn’t just about aesthetics. The ability to stabilize while bending mimics real-life movement—whether lifting groceries, playing sports, or simply avoiding injury from awkward motions.

Better Posture and Spine Health

Because the movement teaches you to brace and move with control, it improves posture, spinal stability, and balance—especially important if you sit for long hours or deal with back pain.

How To Perform the Saxon Side Bend Correctly

Learning proper form is key to getting results and avoiding injury.

Step-by-Step Instructions:

Start Light
Use a light dumbbell or weight plate (5–10 lbs) when learning the movement.
Raise the Weight Overhead
Grip the weight with both hands and extend your arms fully above your head.
Brace Your Core
Think about pulling your belly button in and tightening your glutes.
Bend Slowly to One Side
Keep your torso upright—no leaning forward or twisting. Pause briefly.
Return to Center
Repeat on the opposite side, maintaining control and breathing throughout.

Key Tips:

Keep the weight directly above your head—not in front or behind.
Move slowly and avoid using momentum.
Limit your range of motion until your flexibility and strength improve.

Benefits of the Saxon Side Bend

1. Builds Shredded Abs:

Targets the obliques and deep abdominal muscles with intensity.

2. Strengthens Your Spine:

Enhances spinal stability and reduces the risk of back injuries.

3. Improves Athletic Performance:

Supports rotational control and lateral movement essential in sports.

4. Increases Overhead Stability:

Holding the weight overhead improves shoulder endurance and grip strength.

5. Develops Functional Core Strength:

Mimics real-life bending and twisting while teaching your body to resist injury.

How to Add Saxon Side Bends to Your Routine

Frequency:

Start with 2–3 sessions per week, ideally at the end of your workouts.

Sample Programming:

Beginner: 2 sets of 8–10 reps per side (light weight)
Intermediate: 3 sets of 10–12 reps per side (moderate weight)
Advanced: 4 sets of 12–15 reps per side (heavier weight, strict control)

Ideal Pairings:

Deadlifts or squats (build a stable base)
Planks or suitcase carries (complementary anti-lateral flexion work)
Standing cable twists (add rotational contrast)

Common Mistakes to Avoid

Using Too Much Weight: This is about control, not brute force.
Leaning Forward: Keep the motion strictly lateral for best results.
Twisting or Rotating: Avoid turning the torso—this is not a Russian twist.
Neglecting Core Engagement: Bracing is what keeps your back safe.

Saxon Side Bend Variations and Alternatives

Not quite ready for the full version? Try these:

1. Bodyweight Side Bends:

A good entry-level move to learn proper motion.

2. Dumbbell Suitcase Carries:

Focuses on resisting side bending while walking—great for anti-core work.

3. Landmine Side Bends:

Uses a landmine setup for more controlled movement.

4. Overhead Plate Side Bends (Seated):

Reduces lower-body involvement while targeting the core.

The Strongman Legacy: Why This Move Still Matters

The fact that the Saxon Side Bend has stood the test of time says a lot. Unlike trendy ab workouts that fade fast, this one delivers proven results—blending form, function, and aesthetics.

It’s raw, honest, and effective. Whether your goal is a lean midsection or a more injury-resistant body, adding this one old-school move to your routine might be exactly what you need.