Bear Plank Pull Through (How To, Benefits, Common Mistakes)

The Bear Plank Pull Through is a core exercise performed in a bear plank position (hands and knees hovering just off the floor) reaching under the body to drag a kettlebell from one side to the other.

The anti-rotation demand of resisting the kettlebell’s pull on the torso while maintaining a stable, level bear plank position is what makes this exercise effective.

It’s a direct and challenging anti-rotation core training movement that requires nothing more than a kettlebell and enough floor space to move it.

Primary Muscles Worked: Anti-Rotation Core Stabilizers, Obliques
Secondary Muscles Worked: Shoulders, Glutes, Hip Flexors
Equipment Needed: Kettlebell (a Dumbbell works as well)

How To Do the Bear Plank Pull Through

Step-by-Step Instructions

1. Set-Up:

Begin on all fours and lift the knees just off the floor (approximately one to two inches) to establish the bear plank position. The back should be flat, hips level, and the body forming a stable tabletop position.
Place a kettlebell (or a dumbbell) on the floor to one side of the body, within reach when the opposite hand is extended underneath.
Feet should be approximately shoulder-width apart to provide a stable base.

2. Execution:

From the bear plank position, reach the hand opposite of the kettlebell underneath the body and grip the kettlebell handle.
Drag the kettlebell across the floor to the opposite side of the body.
Return the hand to the floor to re-establish the bear plank position before reaching with the other hand.
Reach under with the other hand, grip the kettlebell, and drag it back across to the starting side.
Each drag over and back counts as one rep. Alternate sides for the prescribed number of reps.

3. Tips for Proper Form:

The hips must stay level throughout the entire movement. The primary challenge of the Bear Plank Pull Through is resisting the rotational force of the kettlebell. If the hips are rocking side to side, the core isn’t doing its job.
Keep the knees close to the floor but not touching. Knees resting on the floor removes the core demand almost entirely.
Move the kettlebell deliberately: a slow, controlled drag increases the duration of the anti-rotation demand and produces a better training stimulus than a fast pull.
Brace hard before each reach. The moment one hand leaves the floor, the base of support is reduced to three points and the core needs to be fully engaged before that happens.

Key Benefits

Trains anti-rotation core stability in a position that demands simultaneous shoulder stability and hip control, making it a more complete core exercise than isolated rotational movements.
The bear plank position itself requires significant anterior core and hip flexor engagement to maintain, adding a baseline stability demand before the pull through even begins.
Accessible and scalable. The load can be adjusted simply by changing the kettlebell weight, making it appropriate across a wide range of training levels.
Develops the anti-rotation core strength that transfers directly to athletic movements involving unilateral force production, change of direction, and rotational resistance.

Modifications and Variations

Easier Option:

Perform from a standard plank position on the hands and feet instead of the bear plank to increase base of support and reduce the stability demand.
Use a lighter kettlebell or dumbbell to reduce the rotational load being resisted.

Harder Option:

Slow the drag to a 3-4 second pull to increase the duration of the anti-rotation demand on each rep.
Narrow the foot stance to reduce the base of support and increase the stability challenge of the bear plank position.
Perform a Plank Pull Through from a full plank on the hands and toes with feet close together for maximum anti-rotation and stability demand.

Common Mistakes

Hips Rocking Side to Side: The most critical flaw in this movement. Hip rotation during the drag means the core is not managing the anti-rotation demand. Reduce the load and re-establish position before continuing.
Knees Resting on the Floor: The knees must hover throughout the set. Any contact with the floor removes the core engagement that makes the bear plank position effective.
Rushing the Drag: A fast pull through relies on momentum rather than core control. Slow it down and own the position through the entire range of the drag.
Losing the Flat Back: The back should remain flat and the hips level throughout. Any sagging or piking of the hips indicates a loss of positional tension that needs to be corrected before adding load.
Insufficient Brace Before Reaching: Reaching under the body without bracing first leaves the core unprepared for the rotational demand of the drag. Set the brace, then reach.

Alternative Exercises

Plank Pull Through: The flat plank variation performed on hands and toes. A practical alternative that trains the same anti-rotation demand with a more familiar and stable base position, useful for athletes who haven’t yet developed the bear plank stability needed for the bear plank version.
Pallof Press: A cable or band-based anti-rotation exercise that trains the same core stabilization quality in a standing or kneeling position. A useful complement to the Bear Plank Pull Through in a core training block when variety in anti-rotation stimulus is the goal.

Reps and Sets Recommendations

For Core Training: 3-4 sets of 8-12 reps per side with a controlled drag tempo, prioritizing hip stability and a level bear plank position for the duration of every set.