The Better Plank Series: Advanced Kettlebell Variation

Functional Training can be a pretty fun combination of movement patterns and muscle groups. Here you will find an advanced exercise variation that uses the movement patterns of pull, plank, and lunge to work your core, back, and legs. Grab a 15 lb kettlebell to begin and meet me on the mat.

Kettlebell Play: Row/Pull, Plank, Lunge

1. Set up in a lunge position with your right foot forward and the kettlebell on the mat inside your right foot.

2. Lean forward with your torso to create a straight line from the top of your head all the way to your left heel.

3. Grab the kettlebell with your left hand.

4. Complete a bent-over row by pulling the kettlebell up and back to the bottom of your ribcage. Keep those elbows close as you pull.

5. Stack you hands solidly under your shoulders to jump your right foot back to meet the other for a plank. The solidity of your form matters a lot here so that the kettlebell is a firm foundation for your plank and does not tip.

6. Jump your right foot back forward to resume a lunge position

7. Repeat 12 times

8. Switch sides and repeat 12 times on the other side

Whew, yes, that’s a lot happening there and that’s one of the reasons why I am here to guide you through it, correct your form, and complete the exercise right there with you to help you keep pace. As you keep getting stronger, more stable, and more mobile, you can take on the challenge of these advanced variations. Keep working and I’ll show you how.