Kettlebell Side Plank

Description

How to Do Kettlebell Side Plank

1. 1
   Setup

   Lie on your side with your forearm directly under your shoulder, legs extended and stacked, supporting your body on your forearm and the side of your bottom foot.

2. 2
   Setup

   Place a kettlebell on your upper hip, ensuring it is stable and you can maintain control.

3. 3

   Engage your core and glutes, lifting your hips off the floor until your body forms a straight line from head to heels.

4. 4

   Maintain this rigid plank position, keeping your hips elevated and the kettlebell stable on your hip, breathing deeply.

5. 5

   Hold for the prescribed duration, then slowly lower your hips back to the floor with control.

Tips

• Keep your top hand on the kettlebell for added stability and to prevent it from rolling off your hip.
• Actively push through your supporting forearm into the floor to maintain shoulder stability and avoid sinking into your shoulder joint.
• Imagine a string pulling your top hip towards the ceiling to prevent it from sagging and ensure proper oblique engagement.
• Breathe steadily throughout the hold, avoiding holding your breath, which can increase intra-abdominal pressure unnecessarily.

Common Mistakes

• ×Sagging Hips: Allowing your hips to drop towards the floor reduces core engagement; actively squeeze your glutes and push your hips up to maintain a straight line.
• ×Shoulder Collapse: Sinking into your supporting shoulder puts undue stress on the joint; actively press through your forearm to keep your shoulder stable and away from your ear.
• ×Kettlebell Instability: Letting the kettlebell roll or shift on your hip indicates a lack of control; use your top hand to secure the kettlebell and focus on a stable, flat hip surface.