Setup and loading
High plank with a kettlebell on the floor, to one side at chest level.
How to do the kettlebell plank pull-through step by step
- In a high plank with your feet slightly apart.
- Reach under your body with the opposite hand and grab the kettlebell.
- Drag it to the other side without moving your hips or shoulders.
- Place your hand down and repeat with the other arm.
Form cues
- Hips level with your shoulders
- Drag, don't lift
- Feet wider apart = easier
Common mistakes
- Rotating your hips when you lift your hand
- Raising your butt
- Kettlebell too heavy
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Sets and reps for your goal
Core & Stability
3 x 12-16 alternating · rest 45 s3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- KettlebellStart with 12-16 kg (26-35 lb) for women or 16-24 kg (35-53 lb) for men.
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Variations and similar exercises
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