1.
Plank pull throughs are a great exercise for core strength, balance and stability. They involve using a kettlebell to perform an explosive movement from the plank position. When done correctly, this exercise can increase your overall body strength and enhance your athletic performance.
To do a plank pull-through with kettlebells, start by assuming a straight arm plank position on the floor. Make sure to keep your core tight throughout the entire exercise, engaging your abdominal muscles as you hold the planar stance. Place one hand on top of a kettlebell while keeping your other hand off the ground or lightly touching it for support purposes only. Once in position, use your free hand to explosively reverse grip and pull the weight up under you in one motion until it comes between both hands at chest level.
2.The hip bridge pullover with kettlebells is a great exercise for strengthening your core and lower body muscles. This multi-joint movement also provides a cardio component to help you get the most out of your workouts. The hip bridge pullover with kettlebells is an effective way to improve your balance, coordination and stability, as well as increase muscular strength and endurance. To properly execute this move, start by lying on your back with one knee bent and the other leg extended straight in front of you. Place two kettlebells on either side of the body, each just outside of the shoulder width position. Keeping them close to your chest, press up through both heels while extending arms straight overhead until they reach full extension over head. Hold for 2 seconds before slowly lowering back down to starting position – this completes one repetition.
