Difficulty level: Intermediate
Target Muscle: Abdominals
Equipment: Kettlebell
Instructions for proper form
1. Start in a prone position with your feet shoulder-width apart and your body in a straight line from your head to your heels. 2. Place a kettlebell beside your right hand. 3. Engage your core to maintain stability and avoid sagging at the hips. 4. With your left hand, reach across and grab the kettlebell with a pronated grip. 5. Pull the kettlebell under your body, shifting your weight slightly onto your right hand. 6. Set the kettlebell down beside your left hand and reach out for it with your right hand. 7. Repeat the movement in an alternating fashion while maintaining a stable plank position at all times.
Common mistakes to avoid
1. Allowing your hips to sag or rise up, which can cause lower back strain. 2. Not engaging your core adequately, leading to instability. 3. Rushing through the movement, compromising form for speed. 4. Twisting your torso excessively during the pull, which can increase the risk of injury.
Benefits
Specific benefits of the exercise
1. Improves core stability by engaging both the abdominals and obliques. 2. Enhances anti-rotational strength, crucial for athletes and everyday movements. 3. Offers cardiovascular benefits while also building core strength due to its compound nature.
Expected results and timeframe
With consistent practice, you can expect to see improved core strength and stability within 4-6 weeks. You may also notice better control during other compound movements and improved posture..
Who this exercise is best for
This exercise is ideal for individuals looking to enhance core stability, athletes needing anti-rotational strength, and those who have an intermediate level of fitness looking to progress their workouts.
Scientific studies supporting its effectiveness
Research shows that anti-rotational exercises, such as this one, engage multiple muscle groups effectively, supporting core strength and stability. Studies have found that exercise variations challenging core stability lead to enhanced performance in sports and daily activities.
Variations
Beginner modifications
1. Modify by performing the pull-through without a kettlebell, simply alternating reaching out your hands. 2. Elevate your knees during the plank position to reduce the load on the core.
Advanced progressions
1. Use a heavier kettlebell for added resistance. 2. Incorporate a single-leg lift while performing the pull-through to increase the demand on stability.
Integrations
Complementary exercises
1. Plank variations (like side planks or plank jacks). 2. Kettlebell swings for additional core and cardiovascular work.
Super set recommendations
Pair this exercise with push-ups or dumbbell rows to enhance upper body strength while maintaining core engagement.
Sample workout routines
1. Warm-up: 5-10 minutes of dynamic stretches. 2. Circuit: 3 rounds of Alternating Single Arm Kettlebell Plank Pull Through, 10-15 reps each side, followed by 10 push-ups and 20 kettlebell swings. 3. Cool down with static stretches focusing on the core and shoulders.
Exercise combinations
Combine with exercises targeting different muscle groups, such as squats or lunges, to create a full-body routine.
Best time to do this exercise in your workout
This exercise works best in the middle or later part of your workout during the core or strength training segment, when you’re adequately warmed up but not fatigued.