Kettlebell Plank Pass Through
The kettlebell plank pass through is a high plank where you drag a kettlebell under your body from one side to the other. Your abs and obliques work hard to stop your torso twisting as the weight moves, and your chest and the front of your shoulders help hold you up. It suits beginners who can already hold a solid plank and want a harder, more active core exercise.
Muscles worked
The Kettlebell Plank Pass Through mainly works your abs and obliques, with your chest and anterior delts helping.
Setting up
- Choose a light kettlebell to start with, around 4-8 kg, and use a smooth, flat floor or a mat so it slides easily.
- Get into a high plank with your hands under your shoulders and your feet slightly wider than hip width. The wider stance helps you stay steady.
- Place the kettlebell on the floor just outside one hand, level with your palm, with the handle facing you.
- Wear flat trainers or go barefoot, and clear enough space for the kettlebell to travel the full width of your body.
How to do the Kettlebell Plank Pass Through
- Start in a high plank with your arms straight, your body in one line from head to heels, and the kettlebell beside the outside of your left hand.
- Brace your abs as if you were about to be nudged in the stomach, and push the floor away through your supporting hand.
- Keeping your hips and chest facing the floor, reach your right hand under your torso and take hold of the kettlebell handle.
- Slide the kettlebell along the floor under your body, keeping it low, until it is outside your right hand. Don't lift it or swing it.
- Let go of the kettlebell and put your right hand back on the floor, then pause for a second to make sure you are steady.
- Reach under with your left hand and drag the kettlebell back to the left. Carry on alternating sides, counting each pass as one rep.
Form tips
- Imagine a glass of water balanced on your lower back. If it would spill, you are twisting or rocking too much.
- Keep your hips level with your shoulders and your ribs pulled down towards your hips so your body stays in a straight line.
- Press firmly into the floor with the hand that is staying down. This keeps your chest and the front of your shoulders working and stops you sinking between your arms.
- Move slowly and drag the kettlebell smoothly. The slower the pass, the harder your abs and obliques have to work to keep you still.
- Breathe steadily throughout. Don't hold your breath while you reach.
Common mistakes
Hips twisting or rocking side to side
Widen your feet, slow the pass down and use a lighter kettlebell. Keep your belt buckle pointing at the floor the whole time.
Hips sagging or piking up
Squeeze your abs and think of making your body one straight line from head to heels. If you can't hold it, rest or do fewer reps.
Rushing or jerking the kettlebell
Treat it as a controlled slide, not a throw. Pause briefly after each pass until your body is completely still.
Using a kettlebell that is too heavy
The weight should drag easily without pulling you out of position. If your torso rotates as you grab it, drop to a lighter kettlebell.
Sets and reps
| Build strength | 3-4 sets of 8-10 passes (4-5 each way) with a heavier kettlebell you can still control, resting 90 seconds between sets. |
|---|---|
| Build muscle | 3 sets of 12-16 passes at a slow, steady pace, resting 60-90 seconds between sets. |
| Fat loss and general fitness | 3 rounds of 30-40 seconds of continuous passes with a light kettlebell, resting 30 seconds, as part of a wider circuit. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Kettlebell Plank Pass Through alternatives
Machine taken, or want some variety? These work the same main muscles.
Kettlebell Plank Pass Through FAQs
What muscles does the kettlebell plank pass through work?
It mainly works your abs and obliques, which stop your torso from twisting as the weight moves. Your chest and the front of your shoulders also work to hold you in the plank position.
What weight kettlebell should I use for plank pass throughs?
Start light, around 4-8 kg, and focus on keeping your hips still. Only go heavier once you can complete all your reps without your body twisting or rocking.
How can I make the plank pass through easier?
Place your feet wider apart, or lower your knees to the floor while keeping your body straight from knees to head. You can also use a lighter kettlebell or practise passing a light object across first. Stop if anything hurts and get it checked.
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