Alternating Single Arm Kettlebell Feet Elevated Plank Pull Through

Instructions for proper form

Start by setting up a flat bench and a kettlebell. Place your feet on the bench behind you, ensuring your legs are straight and your body is in a straight line from head to heels. Grab the kettlebell with one hand, keeping it close to your body. Engage your core, brace your abdominals, and maintain a neutral spine. While keeping your hips level, pull the kettlebell through to the opposite side of your body, reaching with the opposite hand to grab the kettlebell and complete the movement. Ensure your shoulders remain stable throughout the exercise. Alternate arms while maintaining your plank position, engaging your entire core to resist any rotational movement.

Common mistakes to avoid

Avoid sagging your lower back; keep your alignment straight from head to heels. Do not rotate your hips or shoulders as you pull the kettlebell, which can compromise your core stability. Ensure your neck is in a neutral position and do not look upwards or downwards excessively, as it can lead to strain.

Benefits

Specific benefits of the exercise

This exercise strengthens the core, particularly the rectus abdominis, while enhancing stability and improving anti-rotational strength, which is critical for athletic performance and everyday activities.

Expected results and timeframe

Regularly performing this exercise can build core strength, improve stability, and promote better posture. Users might notice improved core definition and functional strength within 4-6 weeks of consistent training..

Who this exercise is best for

This exercise is best suited for individuals with an intermediate fitness level looking to enhance core strength and stability, particularly athletes or those involved in sports that require rotational strength.

Scientific studies supporting its effectiveness

Research indicates that anti-rotational exercises, like the plank variation with a kettlebell, enhance core stability and may reduce the risk of injury. Studies have shown significant improvements in core functionality and athletic performance with regular incorporation of such exercises.

Variations

Beginner modifications

For beginners, you can perform the pull-through without feet elevated or start without a kettlebell, focusing on maintaining a plank position and engaging the core. Alternatively, perform the exercise on your knees instead of your toes to reduce the load.

Advanced progressions

For advanced practitioners, increase the weight of the kettlebell or add a row at the top of the pull-through. You can also incorporate a stability ball under the feet or use a bosu ball to increase the challenge and instability.

Integrations

Complementary exercises

Incorporate exercises like dead bugs, bird dogs, and medicine ball slams; these will further enhance core strength and stability. Additionally, compound lifts such as squats and deadlifts benefit from a strong core.

Super set recommendations

Consider supersets with exercises like push-ups or renegade rows; both will further engage your upper body while maintaining core activation from the plank position.

Sample workout routines

A sample routine could include: (1) Alternating Single Arm Kettlebell Feet Elevated Plank Pull Through, (2) 10-15 Push-ups, (3) 10-12 Dead Bugs, (4) 30 second Plank Hold, repeated for 3-4 sets.

Exercise combinations

Combine with lunges or kettlebell swings for a full-body workout that targets multiple muscle groups while emphasizing core stability.

Best time to do this exercise in your workout

This exercise is best performed in the middle of your workout routine, after a proper warm-up, but before high-intensity movements or heavy lifts, ensuring your core is engaging properly as you perform other exercises.