Kettlebell Inverse Plank With Press
Co-Founder & Trainer
The Kettlebell Inverse Plank With Press is an advanced exercise that targets multiple muscle groups, including the shoulders, chest, core, and glutes. Here are the step-by-step instructions to perform this exercise correctly:
- Equipment needed: You'll need a kettlebell of an appropriate weight for your fitness level. Start with a lighter kettlebell until you're comfortable with the exercise.
- Starting position: Place the kettlebell on the ground near your feet. Sit down on the floor with your legs extended in front of you, knees slightly bent. Position your hands behind you with fingers pointing towards your feet, and wrists aligned with your shoulders. Your fingertips should be pointing towards the kettlebell.
- Lifting into the inverse plank: Press your hands into the ground and lift your hips off the floor, coming into a reverse plank position. Keep your core engaged, and ensure your body forms a straight line from your head to your heels. Your shoulders should be directly over your wrists.
- Grabbing the kettlebell: Reach with one hand and grasp the handle of the kettlebell firmly.
- Pressing the kettlebell: While maintaining the inverse plank position, slowly lift the kettlebell off the ground, extending your arm fully. Ensure that your elbow is locked out and your shoulder remains stable throughout the movement.
- Lowering the kettlebell: Carefully bring the kettlebell back down towards the ground, bending your elbow and keeping it close to your body. Gently place the kettlebell back on the ground beside you.
- Repeating on the other side: Release your hand from the kettlebell handle and repeat steps 4 to 6 on the other side, grabbing the kettlebell with your opposite hand. Maintain a stable inverse plank position throughout the exercise.
- Repetitions and sets: Aim to perform 8 to 12 repetitions (presses) on each side to complete one set. Start with 1 or 2 sets and gradually increase as your strength improves.
Important tips and considerations:
- Maintain proper form throughout the exercise. Keep your core engaged, hips lifted, and body in a straight line.
- Choose an appropriate kettlebell weight that challenges you without compromising your form.
- Control the movement and avoid any jerky or uncontrolled motions.
- Breathe steadily throughout the exercise, exhaling as you press the kettlebell and inhaling as you lower it.
- If you're new to this exercise, consider working with a qualified fitness professional to ensure you're performing it correctly and safely.
Remember, it's always important to listen to your body and work within your capabilities. If you experience any pain or discomfort during the exercise, stop immediately and consult a fitness professional or healthcare provider.
