Kettlebell Plank Drag

The kettlebell plank drag is an excellent plank variation to level up your core workout. This version gives you all the benefits of planks plus adds balance and coordination components. It is a full-body exercise that targets the core and the upper body in one efficient move.

In this article, we’ll look at proper form and programming recommendations for the kettlebell plank drag. If you’re ready to challenge your core, grab a mat, and let’s get started!

How To Do

  1. Kneel on the mat.
  2. Place the hands on the mat shoulder-width apart.
  3. Set up the kettlebell on your left side parallel to your armpit.
  4. Engage the abdominals by drawing the belly button toward the spine.
  5. Tuck the toes and lift the knees off the mat, straightening the legs out behind you.
  6. Maintain a flat back.
  7. Lift the right arm off the mat. Reach across the body to grab the kettlebell.
  8. Pull the kettlebell straight across to the right. Place it down just outside the right armpit.
  9. Return the right hand to the floor.
  10. Lift the left arm and repeat the pattern on the opposite side.

Tips From Expert

  • Don’t let your pelvis drop toward the floor. This causes excessive strain in the lower back.
  • Keep the hips squared to the mat when reaching across the body. Excessive twisting alters exercise alignment.
  • Maintain a steady breath during the exercise. The muscles need a steady oxygen supply to work effectively.
  • Press your shoulders away from your ears. Hunching causes tension in the upper back.
  • Start with a light load and increase as you gain strength. One of the kettlebell benefits is that you can increase your load over time with varying kettlebell weights.

Optimal Sets and Reps

Programming the ideal number of sets and reps depends on your fitness goals. Use the guidelines below to add kettlebell plank drags to your routine.

Training Type Sets Duration
Strength Training 3–6 30–60 seconds
Hypertrophy 3–4 30–60 seconds
Endurance Training 2–3 60–90 seconds
Power Training 3–5 30–60 seconds
Optimal Sets & Reps of Kettlebell Plank Drag

How to Put in Your Workout Split

By targeting the shoulders and abdominals, the kettlebell plank drag exercise best suits an upper body or core day. It can also be added to a full-body workout or high-intensity interval training. Another option is to perform it as part of a finisher. Pair the kettlebell plank drag with these kettlebell core exercises for a complete workout.

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Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Obliques

The obliques run along the sides of the body, with the internal oblique lying under the external oblique. Both connect to the ribcage and the sides of the pelvis.

The obliques bend the spine sideways, rotate the trunk, and help with expiration (breathing out). They also work with the rectus abdominis to bend the spine forward and stabilize the trunk.

In a kettlebell plank drag, the obliques serve two functions. First, they provide stability and support to the torso. Second, they slightly rotate the trunk as the arm reaches across the body.

In a plank, the muscle activation rate for the obliques is 23.7%. The balance and rotation performed in a kettlebell plank drag would increase this rate.

Latissimus Dorsi

The latissimus dorsi, or lat, is a large muscle from the mid to lower back. It attaches to the spine, ribs, shoulder blade, and pelvis and inserts on the upper arm bone. In a kettlebell plank drag, the lats help the extended arm to pull the kettlebell back across the body.

Serratus Anterior

The serratus anterior sits along the side of the body, originating on the ribs and inserting on the shoulder blade. This muscle is responsible for protracting (moving forward) and stabilizing the shoulder blade.

The serratus anterior moves the shoulder blade forward when the arm reaches toward the kettlebell in this plank variation. It also stabilizes the opposing shoulder blade on the balancing side.

The serratus anterior’s muscle activation rate in a plank with a front arm raise is 14.2%. This gives us an idea of how hard the muscle is working in a one-arm balance variation of a plank.

Anterior Deltoid, Lateral Deltoid, And Posterior Deltoid

The deltoid muscle connects to the collarbone and the shoulder blade and inserts on the upper arm bone. In this plank, all three parts of the muscle play a role. During the reaching motion, the anterior deltoid moves the arm forward and internally rotates the shoulder. The lateral deltoid pulls the arm back across the body as the posterior deltoid externally rotates the shoulder.

Gluteus

The glutes sit on the back of the pelvis, connecting the pelvis and lower back to the thigh bone. The glutes move the leg downward and backward, rotate it, move it sideways, and stabilize the pelvis. They act as pelvic stabilizers in the kettlebell plank drag.

Hip Abductors

The hip abductors include the glutes, piriformis, and sartorius. The piriformis lies under the glutes, connecting to the pelvis and the thigh bone. The sartorius extends from the outer pelvis to the inner knee. This group moves the leg sideways away from the body and stabilizes the pelvis. During a plank, the abductors perform pelvic stabilization.

Erector Spinae

The erector spinae is on either side of the spine. It runs the length of the spine from the neck to the lower back. This muscle extends the spine by lifting the trunk from a forward-leaning position. During a plank, the erector spinae helps to support the lower body and stabilize the spine.

Wrist Flexors And Wrist Extensors

The wrist flexors and wrist extensors connect the wrist bones to the forearm bones. The wrist flexors bend the wrist, moving the hand downward. The wrist extensors move the hand upward. The wrists are extended in a straight arm plank. The flexors are at work as the hand grasps and pulls the kettlebell.

Equipment

Kettlebell

Kettlebell

These are great for both unilateral and bilateral training. They offer a full-body conditioning workout. Ensure you maintain a firm grip.

Who Should Do?

Those Wanting Better Posture

Computers and cell phones can have a negative impact on posture, causing a hunchback, head-forward position. Extended periods in this position are associated with an elevated risk of back pain.

Increasing core strength can improve posture and has been found to decrease lower-back discomfort in desk workers. Engaging the trapezius to pull the shoulder blades down and back decreases the head-forward position.

Kettlebell plank drags provide a 360-degree core workout and simultaneously strengthen the trapezius. This improves posture by combating a rounded shoulder and head-forward position.

Athletes

Core strength and endurance positively impact sports performance in several ways. One study showed that planks improve core endurance and stability in athletes. Increasing core endurance can also enhance running economy — the amount of effort expended at a specific intensity.

The obliques are crucial to rotational force production. Building oblique strength aids in powerful swinging motions used in tennis, golf, and throwing and hitting in baseball. Core training was found to aid basketball performance by improving dynamic balance and agility.

Who Should Not Do?

Those With A Shoulder Impingement

A shoulder impingement occurs when the tissue becomes pinches inside the shoulder joint. This can lead to weakness and pain in the shoulder. Activities that excessively stress the shoulder are not advised for those with this condition.

Planks require the shoulders to bear a significant amount of weight, which could stress an injured shoulder joint. Increasing the shoulder’s load with a one-arm balance and a kettlebell drag also makes it an unsuitable exercise for those with an impinged shoulder.

Those With Carpal Tunnel Syndrome

Carpal tunnel syndrome results when a nerve is compressed in the carpal tunnel of the wrist joint. This nerve pressure can cause numbness, pain, and decreased hand function.

Weight-bearing on the hands, as in a straight arm plank, puts pressure on the wrists and palms. Adding more stress to the already compressed nerve could aggravate the condition.

Benefits Of The Kettlebell Plank Drag

Improves Shoulder Stability

The shoulder is a notoriously vulnerable and unstable joint. Poor shoulder stability can increase injury risk, especially in sports with overhead arm actions.

One study found a connection between a weak core and shoulder impingement syndrome. Therefore, strengthening the core may help prevent shoulder impingement. The kettlebell plank drag is a great core-strengthening exercise.

This plank variation strengthens the deltoids, serratus anterior, and lower trapezius, important muscles for shoulder stability. The deltoids help fix the arm bone in the shoulder socket. The trapezius and anterior serratus control the shoulder blade, impacting shoulder mechanics.

Improves Respiratory Capacity  

Research demonstrates a link between respiratory capacity, the nervous system, and planks. Respiratory capacity is the amount of air your lungs can hold. It directly affects heart rate during exercise and at rest.

The parasympathetic nervous system is responsible for rest and recovery, which affects the cardiovascular system. A study showed participants who planked had a 5% increase in their sympathetic nervous system activity.

Participants also showed increased respiratory capacity and a 2% decrease in their resting heart rate. The plank’s positive impact on the nervous system is believed to be related to these cardiovascular outcomes.

Helps Manage Blood Pressure 

Planks are an isometric exercise, working the muscles without any change in muscle length. Isometric training can impact blood pressure. In one study, those employing isometric training had a decrease in resting blood pressure.

When compared to resistance training and aerobic exercise, isometric training had a more significant impact on blood pressure reduction. It was also found to have a better effect on blood pressure than high-intensity interval training. As an isometric move, kettlebell plank drags could aid in blood pressure management.

Frequently Asked Questions

What muscles do the kettlebell plank drag work?

A kettlebell plank drag works the core, shoulders, trapezius, lats, and legs. It is a full-body exercise that targets the rectus abdominis and trapezius.

What are the benefits of kettlebell plank drags?

Kettlebell plank drags increase core and upper body strength. They also improve balance and coordination.

Is a 2kg kettlebell worth it?

It is best to start kettlebell plank drags with a lightweight. A 2kg kettlebell is a suitable weight for this exercise. Trying to pull a heavy weight can compromise exercise form.

Is 20 minutes of kettlebells enough?

20-minute workouts are often performed at a high intensity to maximize results. The World Health Organization’s exercise guidelines recommend 150–300 minutes of moderate exercise or 75–150 minutes of vigorous exercise per week.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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