Exercise: Kettlebell Plank Press Target Body Part: Full Body
- Primary Muscles: gluteus med, obliques, shoulders (deltoids
- Secondary Muscles: abdominals (transverse abdominis) back (Latissimus dorsi, Erector Spinae)
Equipment Needed: Kettlebell Performance Points:
- Laying on your side on a mat
- Ensure your hand is positioned underneath your shoulder to help support the joint
- Move into a side plank (legs on top of each other), core engaged, top hand on kettle bell, hips in line with your body
- Grabbing onto the kettle bell and pulling up towards the ceiling while keeping your body strong and stable, with only slight rotation through the hips
- Slowly bring arm down to starting position – repeat
IMPORTANT: Keeping the core engaged throughout the workout, keeping head, shoulders, hips and knee in line. Reps/Sets:
- Include this exercise to improve core and shoulder strength
- Complete 8-12 repetitions with a heavier KB (Strength) / 20+ repetitions (endurance) with a lighter KB. Can also do exercise for time ie. 20 sec work, 10 sec rest
Modifications:
- Beginner: side plank from the knees instead of the feet
- Advanced: Increase the weight of the KB or incorporate a bosu ball.
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