Instructions:
- 1Start in a high plank position with a kettlebell placed on the ground beside you
- 2With one hand, reach under your body to grab the kettlebell
- 3Drag the kettlebell across your body to the other side, maintaining your plank position
- 4Switch hands and repeat the movement
- 5Perform the set number of reps for each side
Tips:
- Engage your core to keep your body as stable as possible
- Try to avoid rotating your hips as you pull the kettlebell
- Keep your back flat throughout this exercise
- Ensure your shoulders, hips, and feet are in a straight line
Kettlebell Plank Pass Through: A Comprehensive Guide
The kettlebell plank pass through is a dynamic exercise that effectively engages the core and improves overall stability. This exercise not only targets the muscles around the waist but also works on shoulder strength and coordination. Whether referred to as the kettlebell high plank pass through or simply the plank pass through, this movement is an excellent addition to any workout routine.
How to Perform the Kettlebell Plank Pass Through
- Start in a high plank position with your hands positioned directly beneath your shoulders and your feet hip-width apart.
- Place a kettlebell next to your right hand.
- While maintaining your plank position, reach across your body with your left hand to grab the kettlebell.
- Carefully drag the kettlebell across the floor until it is on the left side of your body.
- Return your left hand to the starting position and repeat the movement, this time reaching with your right hand for the kettlebell.
Muscle Engagement
This exercise primarily engages the core muscles, including the rectus abdominis and obliques. Additionally, it targets the shoulders and chest, making it a great full-body workout. Incorporating the kettlebell plank pass through into your routine can help build strength and stability across multiple muscle groups.
Tips for Success
- Keep your core tight throughout the exercise to maintain stability and prevent sagging of the hips.
- Focus on smooth, controlled movements to avoid jerking motions that could lead to injury.
- Start with a lighter kettlebell to master the form before progressing to heavier weights.
Incorporating the kettlebell plank pass through into your regular exercise routine can enhance your fitness journey, improve your core strength, and increase your overall stability. Whether a beginner or an experienced gym-goer, this exercise can adapt to various fitness levels and goals.