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Core · Intermediate

Kettlebell Bottoms Up Side Plank

Core-control drill keeping the trunk stable through a challenging variation.

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Kettlebell Bottoms Up Side Plank demonstration

Exercise overview

Training details

CoreShouldersForearms

Equipment

Kettlebell

Sets × time

3 × 30 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set up in a side plank with the lower elbow beneath the shoulder and hold a light kettlebell bottoms-up in the top hand.
  2. 02Lift the hips until the ankles, hips, and shoulders form a straight line, then stack the shoulders vertically.
  3. 03Extend the top arm toward the ceiling with the wrist straight and the bell balanced above the handle.
  4. 04Hold while keeping the lower shoulder active, trunk braced, hips lifted, and kettlebell steady.
  5. 05Lower the kettlebell and hips under control, then repeat the hold on the opposite side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionSide PlankRelated variationElbow to Knee Side Plank CrunchRelated variationSide Bridge (bent knee)Related variationSide Bridge (knee tuck)Related variationSide Bridge with Arm Leg SwingRelated variationSide Plank Clamshell

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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