Today we are working with a Kettlebell Pull Through. It can also be done with a dumbbell or even with some relatively weightless object like a spice bottle or toilet paper roll.

This is an anti-rotational core exercise targeting the abs, obliques, and shoulders. The goal is to move the object (KB, DB, whatever) from side to side without twisting your torso or hips.

Have the KB on the floor and off to one side. Set up a plank hold with that weight just outside and behind your left hand. The plank should be tall (not on your forearms) and with your wrists directly under your shoulders. Place your feet slightly wider than hip width for a more stable base.

Tighten the glutes, shift your weight slightly to the supporting arm (your left) and then reach underneath your chest with the other arm (your right) and grab the weight and move or pull or drag it across to the other side.

Place your right hand back on the floor, stabilize, and then reach across with the left hand and move/pull/drag the weight back.

As a scaling option, you can do these while holding the plank from your knees.

The most common little boo-boo here is letting your hips sway, rotate, or lift. If you want to shoot for perfect form, imagine a glass of water balanced on your lower back and try to stay dry. If you are rocking, try widening your feet a bit. Don’t let your butt rise too far into the air as this is not a down dog, but a plank position. This is not race, it is a stability exercise, so take your time.

Also, this is pull through, not a push through.

You can simulate this move from a counter plank as well. I would suggest not using anything too heavy in that case but hold your plank from the counter and pick up and move the object from one side to the other and place it outside your hands.

Today’s workout:
WARM UP
2-3x
6 large arm circles forward
6 large arm circles backward
10-15 second plank hold
CIRCUIT
2-3x
6-12 KB pull through (3-6/side) and use whatever weight works for you
1-2 squat thrust
add or subtract weight as needed
rest as needed

If you twist, if your butt rises, if you rotate with the movement, so what? My description is for the ideal form. We work with the form we have and initially, that is always pretty sub-standard. That’s okay. We all start somewhere. There is no one grading your performance. Do what you can with this and enjoy the thrill of something new.

The next time someone asks that smarmy question: When’s the last time you tried something new? Let them know you did this. Any of this. All of this.

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Stay balanced.