Kettlebell Side Plank
Enhance your core stability and oblique strength with the Kettlebell Side Plank. This exercise challenges your entire core, improving balance and spinal
- Movement
- Compound
- Force
- Static
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Kettlebell Side Plank
Description
A side plank exercise incorporating a kettlebell to increase core strength and balance.
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How to do Kettlebell Side Plank
- 01Setup
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.
- 02Setup
Place a kettlebell on your upper hip, ensuring it is stable and you can maintain control.
- 03
Engage your core and glutes, lifting your hips off the floor until your body forms a straight line from head to heels.
- 04
Maintain this rigid plank position, keeping your hips elevated and the kettlebell stable on your hip, breathing deeply.
- 05
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.
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Get Ellim — FreeQuestions
Is Kettlebell Side Plank good for beginners?
Kettlebell Side Plank is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Kettlebell Side Plank?
You need Kettlebell to perform Kettlebell Side Plank. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Kettlebell Side Plank?
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.
What are common mistakes when doing Kettlebell Side Plank?
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.
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Free · iPhone only · Available on the App Store