Bear Plank Kettlebell Pass

Instructions

1. Start in a bear plank position with your hands under your shoulders and your knees under your hips.

2. Place a kettlebell on the floor just outside one hand.

3. Tuck your toes under and lift your knees a few inches off the floor.

4. Keep your chest broad, your core lightly engaged, and your spine neutral.

5. Widen your feet slightly if needed to create a more stable base.

6. Keeping your hips as steady as possible, lift the hand opposite the kettlebell.

7. Reach under your body and grab the kettlebell handle.

8. Pull or pass the kettlebell across to the other side of your body.

9. Place the kettlebell down with control.

10. Return that hand to the floor.

11. Repeat with the other hand, passing the kettlebell back to the original side.

12. Continue alternating sides for the prescribed number of reps.

Common Compensations

• Do not let your hips rock side to side as you move the kettlebell.

• Do not let your low back sag.

• Do not shrug your shoulders up toward your ears.

• Do not hold your breath during the pass.

• Do not place the kettlebell too far away from your body.

• Do not rush the pass or drop the kettlebell down heavily.

Extra Info

• You should feel this mostly in your core, shoulders, and hips.

• You may also feel your quads and upper back working to help you hold the bear plank.

• Widening your feet slightly can make the exercise easier to control.

• The goal is to keep your trunk steady while one arm moves the kettlebell.

• You should not feel sharp pain in your wrists, shoulders, low back, or knees.