Alternating Single Arm Kettlebell Knee Hover Quadruped Pull Through

Instructions for proper form

Start in a knee hover quadruped position with your knees off the ground and your body forming a straight line from head to knees. Grip the kettlebell with one hand, allowing the other arm to hang down. Engage your core and slowly pull the kettlebell toward your body while controlling your torso to prevent rotation. Maintain a flat back throughout the movement. Alternate arms with each rep. Keep your hips level and avoid sagging or arching the lower back.

Common mistakes to avoid

Avoid letting your lower back sag or arch. Do not use momentum to swing the kettlebell; focus on controlled movement instead. Ensure your hips remain square to the ground to prevent unnecessary rotation, and do not allow your shoulder to rise towards your ear.

Benefits

Specific benefits of the exercise

This exercise strengthens the abdominal muscles, particularly the rectus abdominis, while also working on stability and control through anti-extension and anti-rotational movements.

Expected results and timeframe

You can expect improved core strength, stability, and control within 4-6 weeks of consistent practice, along with better overall functional strength and posture..

Who this exercise is best for

This exercise is ideal for those with an intermediate fitness level looking to enhance their core stability, athletes, and individuals seeking to improve functional strength for sports or daily activities.

Scientific studies supporting its effectiveness

Research supports that stability exercises like anti-rotation and anti-extension movements effectively engage the core and improve performance. Studies show that core strength contributes significantly to overall functional movement performance.

Variations

Beginner modifications

For beginners, perform the exercise with body weight first or use a lighter kettlebell. You can also perform the exercise with your knees on the ground to reduce difficulty.

Advanced progressions

For advanced practitioners, increase the kettlebell weight, extend the duration of the hold at the top of the movement, or incorporate a rotational component by turning the shoulders while maintaining stability.

Integrations

Complementary exercises

Complement this exercise with planks, side planks, and kettlebell swings to further enhance core and overall body strength.

Super set recommendations

Superset the Alternating Single Arm Kettlebell Knee Hover Quadruped Pull Through with renegade rows to target the back and maintain core engagement.

Sample workout routines

Incorporate this exercise into a core circuit with other exercises like Russian twists, mountain climbers, and dead bugs for a comprehensive core-focused workout.

Exercise combinations

Combine with lower body movements such as kettlebell deadlifts or lunges for an integrated total body workout session.

Best time to do this exercise in your workout

Best performed as part of a core workout or as a finisher at the end of a strength training routine to fully engage the abdominal muscles.