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

The Plank Pull Through combines core stability with an anti-rotation challenge while also training upper-body pulling strength. Performed in a high plank, you drag a dumbbell, kettlebell, or sandbag from one side of your body to the other, forcing your core to stay stable and resist twisting.

It’s a great functional movement that blends strength and stability.

Primary Muscles Worked: Core (Rectus Abdominis, Obliques, Transverse Abdominis)
Secondary Muscles Worked: Shoulders, Chest, Lats, Glutes
Equipment Needed: Dumbbell, Kettlebell, or Sandbag

How To Do Plank Pull Throughs

Step-by-Step Instructions

Set-Up:
- Start in a high plank with hands under shoulders, feet slightly wider than hip-width for stability.
- Place a dumbbell or kettlebell just outside your right hand on the floor.
Execution:
- With your left hand, reach across your body to grab the weight.
- Drag it across the floor to the outside of your left hand, keeping your hips and shoulders square.
- Place your left hand back on the floor, reset your plank, then pull the weight back across with your right hand.
- Continue alternating sides for reps.
Tips for Proper Form:
- Keep your hips level. Don’t twist or hike as you move the weight.
- Move slowly and with control rather than yanking the weight.
- Engage your glutes and core to keep your body steady.

Key Benefits

Builds anti-rotation core strength.
Trains stability while under dynamic load.
Adds an upper-body pulling element to plank work.

Modifications and Variations

Easier Option:
- Use a lighter weight or even a small object (e.g., water bottle) until stability improves.
- Perform from the knees to reduce difficulty.
Harder Option:
- Use a heavier weight or increase the drag distance.
- Narrow your feet to challenge balance.
- Add a push-up between pulls for extra difficulty.

Common Mistakes

Rotating the Hips: Keep your torso square to the floor.
Letting Hips Sag: Stay braced with a neutral spine.
Rushing the Movement: Drag with control. Don’t fling the weight.

Reps and Sets Recommendations

For Core Strength: 3–4 sets of 8–10 pulls per side.
For Conditioning: 30–45 seconds of continuous pull-throughs, 3–4 rounds.
In Circuits: Pair with planks or mountain climbers for a stability-focused core block.

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 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.