1. Begin by assuming a standard plank position on your hands and toes. Your hands should be directly under your shoulders and your body in a straight line from head to heels.
2. Place a kettlebell just outside one hand on the floor.
3. Engage your core, glutes, and legs to stabilize your body.
4. Reach under your torso with your opposite hand to grab the kettlebell handle.
5. Keeping your body as stable as possible, drag the kettlebell under your body and place it outside your other hand.
6. Now reach with the hand that is now closest to the kettlebell and pass it back to the original side.
7. Continue this movement, alternating sides for each repetition.
8. Your goal is to keep your hips and shoulders square to the ground, minimizing rocking or twisting.
Tips: - Maintain strong core engagement throughout the exercise to protect your lower back. - Breathe consistently and try to find a rhythm as you pass the kettlebell from side to side. - Keep your gaze down at the floor to maintain a neutral neck position. - Start with a light kettlebell to master the movement before increasing the weight.
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