Plank Pose Sliding Around the Kettlebell
The plank pose sliding around the kettlebell is a dynamic core challenge that requires moving the entire body in a plank around a stationary kettlebell. It targets the abs and obliques while demanding significant shoulder stability and full-body coordination.
How to do it
- Place a kettlebell on the floor and start in a high plank position with the kettlebell to one side.
- Move your body in a circular pattern around the kettlebell by stepping your hands and feet alternately.
- Complete a full circle around the kettlebell while maintaining a plank.
- Reverse direction and circle back to the starting position.
- Continue for the desired number of circles.
Form cues
- Keep your hips level as you move around the kettlebell.
- Breathe steadily and keep your core braced the entire time.
- Take small, controlled steps with your hands and feet.
- Keep your wrists directly beneath your shoulders in the plank.
Breathing: Inhale steadily through your nose and exhale evenly as you take each step around the kettlebell.
Common mistakes
- Sagging hips cause lower back strain because the core loses tension.
- Rushing the circle leads to loss of balance and poor shoulder stability.
- Bending the elbows reduces the core demand and strains the arms.
Muscles worked
Primary: abs. Secondary: obliques, shoulders, core.
Suggested sets & reps
Get fitter
3 sets × 4 circles, rest 60 s
Lose weight
3–4 sets × 4–6 full circles, rest 45–60 s
Build muscle
3 sets × 3–4 slow circles per direction, rest 60–90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you have wrist discomfort, ease off or check with a professional before continuing.
- If you feel lower back strain, pause and rest to protect your spine.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my lower back hurts?
Lower back pain usually means your hips are sagging. Drop to your knees for a rest or take smaller steps to keep your core braced.
How often can I do this core exercise?
You can include this 2 to 3 times per week at the end of your workout routine.
Can I use something other than a kettlebell?
Yes, any small, stable object on the floor can serve as your marker.