Kettlebell Pass Through Plank
Core-crushing plank variation! Pass a kettlebell for added stability challenge & serious ab work.
The Kettlebell Pass Through Plank is a compound exercise that mainly works the core, with help from the chest and traps. You'll need: kettlebells.
Required Equipment
Kettlebell Pass Through Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Chest (pectoralis major, sternal head); Upper Traps (trapezius, upper fibers)
Kettlebell Pass Through Plank Variations and Alternatives
How to do the Kettlebell Pass Through Plank
Begin by assuming a standard plank position on your hands and toes. Your hands should be directly under your shoulders and your body in a straight line from head to heels.
Place a kettlebell just outside one hand on the floor.
Engage your core, glutes, and legs to stabilize your body.
Reach under your torso with your opposite hand to grab the kettlebell handle.
Keeping your body as stable as possible, drag the kettlebell under your body and place it outside your other hand.
Now reach with the hand that is now closest to the kettlebell and pass it back to the original side.
Continue this movement, alternating sides for each repetition.
Your goal is to keep your hips and shoulders square to the ground, minimizing rocking or twisting.
Tips: - Maintain strong core engagement throughout the exercise to protect your lower back. - Breathe consistently and try to find a rhythm as you pass the kettlebell from side to side. - Keep your gaze down at the floor to maintain a neutral neck position. - Start with a light kettlebell to master the movement before increasing the weight.
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Kettlebell Pass Through Plank FAQs
What muscles does the Kettlebell Pass Through Plank work?
The Kettlebell Pass Through Plank mainly works the core, with help from the chest and traps. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Kettlebell Pass Through Plank?
Kettlebells.
Is the Kettlebell Pass Through Plank a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Kettlebell Pass Through Plank variations and alternatives?
Similar exercises include the Dumbbell Pull Through Plank, Kettlebell Pullover Dead Bug, Kettlebell Suitcase Hold and Kettlebell Figure 8.
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