Exercises You Should Be Doing: Bottoms-Up Kettlebell Side Plank

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OMG – I’m getting soooo excited I can’t stand it.  T-minus 24 hours until the Boston Workshop kicks into high-gear.  Dean Somerset  is on his way from Canada, and a lot of the attendees are making their way to the facility today to hang out and to listen to our “guest” mystery speaker at 3:30.

I don’t want to give too much away but it just so happens the guest speaker’s name appears in the facility title “Cressey Performance.”

GODDAMIT!!!!  Why didn’t we name it Batman Performance or Kate Beckinsale Performance?

Anyways, in keeping with the theme that I don’t have much time to write extensive blogs this week, here’s a new Exercise You Should Be Doing:

Bottoms-Up Kettlebell Side Plank

Who Did I Steal It From:  Actually, this bad boy was the brainchild of current CP intern, former division I athlete, and stir-the-pot master (watch the entire video, trust me), Kiefer Lammi.

What Does It Do:  This is a fantastic exercise to up the ante on making the side plank more challenging which, no surprise, falls into the “spinal and core endurance/stability” spectrum.

In addition, with the added KB component, this is a superb way to train scapular stability as well as you really have to fight like a son-of-a-bitch not to allow the KB to move or to come crashing down and crushing your skull.

Key Coaching Cues:  Part of the battle is just getting into the initial position, so I’d play the conservative card and use a light(er) KB to start with.

Grip the handle as hard as you can and then extend your arm so that your body makes a pseudo “T.”

Try to “pack” the shoulder and set the scapulae in place.

As is the case with any side plank variation, the objective is to keep the body in a straight line with a little movement as possible.  Make sure your hips are forward (squeeze the glutes), and that your chin is tucked (no forward head posture).

From there hold for a 15-20s count and perform the exact same thing on the other side.

Give it a try and let me know what you think!

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