Kettlebell Side Plank with Twist
Side plank with a kettlebell sweeping under the torso — combined anti-lateral-flexion and rotation work.
Level: Foundation
Primary: Abs
Secondary: Full Body
Movement: Isolation
Tags: Anti-Rotation Core Stability Rotational
Type: ISO
Equipment: Kettlebell
Sports: Gymnastics MMA Swimming
Target muscles
The obliques and quadratus lumborum on the bottom side hold the side plank. The deep core controls the rotation. The shoulder of the supporting arm stabilizes. The deltoid and trunk control the sweeping motion.
How to perform
Setup
Assume a side plank position with a kettlebell held in the top hand extended toward the ceiling. Trunk braced.
Execution
Rotate the top arm under the body by sweeping the kettlebell beneath the torso. Then return to the extended position. The hips stay elevated throughout.
Common mistakes
- Hips dropping during the sweep.
- Going too heavy.
- Rushing the rotation.
- Body line breaking.
- Holding the breath.
Progressions and regressions
Regress to standard side planks until you can hold 60 seconds. To progress, increase load, slow the rotation, or work for reps per side.
Programming notes
Combined trunk work. 3 sets of 6-10 per side, twice a week.
