Kettlebell Side Plank
Description
The kettlebell side plank is an advanced core exercise where you hold a side plank position while pressing a kettlebell overhead with the top arm. The combination of the side-plank isometric and the loaded overhead hold builds elite core strength, shoulder stability, and total-body control.
Equipment Required
Kettlebell Side Plank Instructions
- Lie on your right side. Prop yourself up on your right forearm, elbow under your shoulder.
- Stack your feet (or stagger them for stability). Lift your hips into a side plank.
- Hold a kettlebell in your left hand. Press it straight up toward the ceiling and lock out at the top.
- Maintain the side plank position with hips lifted. Body should form a straight line from feet to head.
- Hold the loaded position for 10 to 30 seconds.
- Lower the kettlebell carefully and place it on the floor before exiting the side plank.
- Switch sides and repeat.
- Use moderate weight — control matters more than load.
Kettlebell Side Plank Form & Visual
Kettlebell Side Plank Benefits
- Combines side plank with loaded overhead press
- Builds elite core and shoulder stability
- Trains anti-lateral-flexion under load
- Develops total-body control
- Highly portable
- Useful for core and shoulder rehabilitation
Kettlebell Side Plank Muscles Worked
- Obliques (heavy isometric)
- Quadratus lumborum
- Anterior and lateral deltoid (overhead hold)
- Triceps brachii
- Gluteus medius (hip stability)
- Rotator cuff
Kettlebell Side Plank Variations & Alternatives
- Side Plank (no weight)
- Side Plank Leg Raise
- Kettlebell Turkish Get-Up
- Side Plank with Hip Dip
- Kettlebell Windmill
