Weighted Reduction Triangle
Description
The weighted reduction triangle is a side bend variation that mimics the yoga triangle pose under load. The lifter holds a dumbbell overhead and bends the body sideways while reaching the other hand toward the floor. It loads the obliques and shoulder hard.
Equipment Required
Weighted Reduction Triangle Instructions
- Stand tall with feet wider than hip width.
- Hold a dumbbell overhead in one hand with arm locked.
- Set the other hand on the hip.
- Brace your core hard.
- Bend the body sideways toward the side opposite the dumbbell.
- Reach the free hand down toward the floor as you bend.
- Keep the dumbbell stacked over the shoulder throughout.
- Drive back to standing through the obliques. Switch sides and repeat.
Weighted Reduction Triangle Form & Visual
Weighted Reduction Triangle Benefits
- Strong oblique builder
- Builds shoulder stability
- Trains the side bend pattern
- Strong yoga inspired move
- Useful core finisher
- Builds rotational stability
Weighted Reduction Triangle Muscles Worked
- Obliques
- Anterior deltoid
- Quadratus lumborum
- Core
Weighted Reduction Triangle Variations & Alternatives
- Side Bend
- Triangle Pose
- Overhead Side Bend
- Windmill
