I love experimenting with new exercises and when I was in the gym the other day messing around I came up with these 2 new dandies: the Kettlebell Side Plank and Swing and the Plank Saw.
Both are core exercises that target rotational stability – upping your striking power and especially targeting and strengthening your obliques and deep core muscles such as the multifidus and transverse abdominis.
Check out the video, pay attention to the form cues, give it a shot then let me know what you think:
Hit the ‘Like’ then hit me up in the Comments section below!
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Leave A Reply (15 comments So Far)
Ron
I would also like to know if using a dumbbell instead of a kettlebell would work?
George
Eric, both exercises rock. Good on ya mate. Love’em
VB
Top Stuff!! Can you put this in pdf report wit pics so we can save it?? Please!!
Tim
Ive done similar exercises using 2 dumbells. Start in plank, do a pushup, row, twist, and press. Alternate sides for a set of 20. Great core and upper body workout there.
Lew
Thank you, for the exercises, and the advice. And i really appreciate the detailed form input.
Fellow Warrior
Tight! the routine and your abs/core
Thanks Eric!
Eric
REPS | SETS | REST
First of all, make sure you practice proper technique with these exercises with no external weight.
Once you’ve got the form down, then you’re ready to progress to adding some weight – start with a lighter kettlebell and work your way up.
Here’s a recommended reps/rest/sets scheme to use to add to the end of your routine (don’t do this before Squats, Deadlifts, etc because then your core stabilizers will be shot and you might throw out your back):
A1) Kettlebell Side Plank and Swing (and press) – 4-6 reps per side, go right to A2
A2) Plank Saw – 12 reps per, rest 60-90 sec, then back to A1
Complete 2-4 supersets of each.
What you DON’T want to do is keep doing the movements when you’re not in neutral spine like I show in the video.
Doing so trains bad movement patterns and puts you at risk for injury.
Eric
Hey Charles – awesome to hear man… Keep it up.
And I’m not quite there yet – still engaged! Not till end of July this year. :)
Shawna
Eric,
Great looking excercise looking forward using this in my core training.
How many reps per set and what size kettlebell do you recommend to start off with?
Nick
With the press for the press, I think stretching your wrist should be avoid, could be prone to injuries. It could be a better option to keep the wrist not bend while pressing.
Charles
Loved the video Eric. I have your program and let me tell you it works. Man I’m getting strong and fast. When are you going to give us some more awesome NRG’s! Love your work, man you are good. Congrats on the marriage:)
Darryl
To help Mikey out with his question. Yes using a dumbbell works, you have to make some small adjustments, but it works. I’ve used dumbbells for this exerscise. Eric this is an amazing core exercise. Glad that you mentioned about neutral spine. Keep up the great work. Cheers!!!
Mikey
Would using a dumbbell instead of a kettlebell work?