Exercise guide
Kettlebell Plank Pass Through
- Intermediate
- Compound
- Timed hold
- Lower arms
- Shoulders
- Upper arms
- Waist
The Kettlebell Plank Pass Through is a premier anti-rotational core exercise that challenges the obliques and transverse abdominis to stabilize the spine while the upper body moves a load. It simultaneously builds shoulder stability and lat engagement by forcing one side of the body to support your weight while the other performs a dynamic pull.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place a kettlebell on the floor and assume a high plank position with your hands directly under your shoulders.
- Position the kettlebell just behind and to the outside of your right hand.
- Set your feet slightly wider than hip-width apart to create a stable triangular base.
- Engage your glutes and core to establish a straight line from your head to your heels.
How to do it
- Shift your weight slightly onto your right hand and reach your left hand under your chest to grab the kettlebell handle.
- Exhale as you pull the kettlebell across the floor until it is outside your left side, focusing on keeping your hips perfectly level.
- Inhale as you place your left hand back on the floor in the starting plank position.
- Repeat the movement by reaching with your right hand to pull the kettlebell back to the right side, alternating for the desired reps.
Form checklist
- Keep hips and shoulders square to the floor; do not allow the pelvis to tilt or rotate as you pull.
- Maintain a neutral spine by avoiding any sagging in the lower back or piking of the hips.
- Keep the supporting arm locked out and push the floor away to engage the serratus and deltoid.
- Move the kettlebell with control rather than using momentum or jerking the weight.
Pro tips
- Imagine a glass of water resting on your lower back; your goal is to move the weight without spilling a single drop.
- Squeeze your glutes as hard as possible throughout the set to provide a secondary anchor for your pelvis.
- Focus on the 'drag'—the friction of the kettlebell against the floor provides extra resistance for the lats and obliques.
Make it harder
- Narrow your foot stance to a hip-width or feet-together position to significantly increase the stability demand.
- Slow down the tempo to a 3-second pull and a 2-second pause at the end of each pass to increase time under tension.
Frequently asked
- What muscles does the kettlebell plank pass through work?
- The kettlebell plank pass through primarily targets the abs, lats, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the kettlebell plank pass through?
- The kettlebell plank pass through uses kettlebell.
- Is the kettlebell plank pass through good for beginners?
- The kettlebell plank pass through is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.