Plank Pull Through (Complete How To Guide w/ Video)


How To Do Plank Pull Throughs

Plank Pull Throughs are one of my favorite plank variations. In addition to training the core, they also are great for shoulder stability by bracing on one arm while the other pulls a kettlebell or dumbbell under the body.

In this guide, I’m going to teach you how to do Plank Pull Throughs including important coaching tips and a few alternatives.


How To Do Plank Pull Throughs


Equipment Needed

  • Kettlebell or Dumbbell

How To

  • Start on your stomach with a kettlebell sitting just to the right side of the body.
  • Raise up into a push-up position – hands under the shoulders and body in a straight line.
  • To begin, brace on the right arm and reach under the body with the left hand and grab the kettlebell.
  • Pull the kettlebell through under the body to the opposite side.
  • Now, brace on the left arm and reach under the body with the right hand and pull the kettlebell back.
  • Continue alternating back and forth until all reps are complete.

Coaching Points

Keep the core braced as you pull the kettlebell from one side to the other. Try to not rotate and twist through the torso as you move the weight. Try to stay square and maintain core stability.

How Many Reps?

I like to program Plank Pull Throughs as either part of a warm-up or as part of a core circuit toward the end of a workout. 2 to 3 sets of 8 to 12 reps.


Plank Pull Through Alternatives


Need an alternative for Plank Throughs? Here are a couple of variations that you may be able to try out.

Renegade Rows

Renegade Rows

Renegade Rows is another exercise that is done from a plank position. For Renegade Rows you’ll have a dumbbell in each hand and row each dumbbell one at a time. They’re a great exercise for building a strong core, back and shoulders.

Lateral Bridges

If you don’t have any equipment, Lateral Bridges can make for a great alternative. Lateral Bridges are done from a side plank position and consist of driving the hips up and down.


More Links and Info


If you’d like to see more core exercises, head over to the Core Section of our Exercise Library. There you’ll find dozens of core movements, all with step-by-step instructions.

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Ryan Horton

Horton Barbell was created by Ryan Horton who has served as a Sports Performance Coach for almost 20 years. My mission is to create a training resource to help as many coaches and athletes as possible maximize athletic potential.

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