Overview
This instruction explains the wall reference kettlebell pull-through exercise, focusing on proper form to engage obliques and prevent core rotation.
Exercise Purpose and Setup
- The exercise targets the obliques and trains anti-rotation of the core.
- Begin in a bare plank position with hands under shoulders, knees under hips, and feet flat against the wall.
- Place the kettlebell slightly outside the body to start.
Execution Steps
- Achieve a bare plank by tucking hips slightly and rounding the back.
- Keep elbows slightly unlocked, push through the floor, and lift knees just off the ground.
- Distribute most weight over the hands while maintaining the plank.
- Lift the opposite arm, pull the kettlebell across, and minimize hip rotation.
- Inhale while holding position, exhale during the drag, and repeat the breathing pattern for each movement.
Common Mistakes and Corrections
- Avoid fully extending the pulling elbow, which reduces abdominal engagement and causes hips to rise.
- Prevent excessive hip rotation by visualizing a cup of water on your back that should not spill.
- Maintain elbows slightly unlocked throughout the exercise.