Kettlebell Side Plank

1. Place a light kettlebell of 4 to 8 kg beside you and lie on your side with legs stacked, forearm on the floor, elbow under the shoulder.
2. Grip the kettlebell handle with your top hand while it rests on your top hip or hold it pressed toward the ceiling with a straight arm.
3. Brace your core and lift your hips until your body forms a straight line from head to feet.
4. Keep the supporting shoulder pushed away from the floor and the hips stacked vertically.
5. If pressing overhead, keep the top arm vertical and the wrist straight under the bell.
6. Breathe steadily and hold for 15 to 40 seconds without letting the hips drop.
7. Lower with control, set the kettlebell down, and repeat on the other side.

Common Mistakes

• Progressing load before position: adding a kettlebell to a sagging plank just loads a bad posture; master a strict 45-second bodyweight hold first.
• Letting the top arm wander: a pressed kettlebell drifting forward or back yanks the shoulder; keep the arm stacked vertically over the joint.
• Hips rolling open: the kettlebell pulls the torso into rotation; actively keep shoulders and hips square and stacked.
• Collapsing the support shoulder: sinking into the down shoulder stresses the joint; push the floor away for the entire hold.