Kettle Bell Plank Row Performance Exercise

20 Aug Kettle Bell Plank Row Performance Exercise

The kettle bell is a very useful tool for sports performance training. This piece of equipment is very versatile and can be utilized for a number of modalities, one of which is the development of strength and stability within the core.

The core is a very integral part of the kinetic chain as it pertains to power development, the transfer of kinetic energy, and maintaining postural positions in sport. Any strength and conditioning program for sport should focus on the development of the stabilization and strength components of the core.

Improves Your: Core strength, endurance, and stabilization capacities

Target Area: Core Musculature

Why It’s Important: As stated above the core is integral in sports performance relative to postural positioning, the transfer of ground reaction forces to upper extremities, anti-rotation, and rotational components of the torso.

The Common Problem: The athlete is limited in terms of the stabilization, strength, and endurance capacities within the core thus detering their ability for optimal sports performance. This can result in lower power outputs, the inability to maintain postural positioning required in certain athletic actions, and in general lower performance outputs during competition.

The Solution: Implement a series of strength, endurance, and stabilization exercises for the core within their strength and conditioning program. The end result over time will the improvement of the aforementioned physical parameters associated with this anatomical region of the body.

Kettle Bell Plank Row

Set Up:

  • Grasp two kettle bells and position the body in a traditional push up position
  • Extend the arms straight, back flat, core engage, and feet placed shoulder width apart


  • Pull the kettle bell upwards to the torso while maintaining a plank position
  • Continue to pull the kettle bell upwards until your hand is next to the rib cage
  • Pause slightly, return to the starting plank position of the exercise
  • Repeat the movement with the opposite arm
  • Alternate the row for 8-15 repetitions


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of famer Trevor Hoffman, and Cy Young award winner Jake Peavy. He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renowned Titleist Performance Institute.