Single-Arm Kettlebell Plank Row

oec:single-arm-kettlebell-plank-row

A core and upper-back exercise performed by rowing a kettlebell to the hip from a high plank position while resisting torso rotation.

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Also called: Single Arm Plank to Row, Kettlebell Plank Row, One-Arm Kettlebell Plank Row, Single-Arm Kettlebell Renegade Row

How to do it

Place a kettlebell on the floor and assume a push-up position with one hand on the kettlebell handle and the other palm flat on the floor under the shoulder.
Spread your feet wider than shoulder-width to create a stable base of support.
Engage your glutes and brace your core so your body forms a straight line from head to heels.

Push firmly into the floor with the supporting hand to stabilize your upper body.
Row the kettlebell upward toward your lower ribcage, driving the elbow back while keeping the hips level.
Pause briefly at the top without letting your torso rotate.
Lower the kettlebell smoothly back to the floor under control.
Complete the prescribed repetitions on one side before switching arms.

Inhale to brace your trunk before lifting, exhale as you row the kettlebell upward, and inhale as you lower it with control.

Rotating the hips toward the rowing arm.: Widen your feet and brace your abdominals firmly to resist trunk rotation.
Sagging at the lower back and hips.: Squeeze your glutes and draw your ribcage down to maintain a rigid plank.
Flaring the rowing elbow wide.: Keep the elbow tracking close along the flank of your torso.

Ensure the kettlebell has a flat, stable base to prevent tipping when gripping the handle.
Do not sacrifice core stability or spinal alignment to lift heavier loads.

This record: CC-BY-SA-4.0.