Strength

Single Kettlebell Side Plank Dip

The Single Kettlebell Side Plank Dip is a powerful exercise, targeting obliques and enhancing shoulder stability, core strength, and coordination. Ideal for high-intensity workouts and also useful in rehab scenarios.

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Single Kettlebell Side Plank Dip instructions

Step-by-step instructions

Lie on your right side, with your right forearm perpendicular to your body and your left leg stacked on top of your right leg.

Place your kettlebell in your left free hand.

Lift your right hip off the ground, supporting your body's weight on your right forearm and the sides of your right foot.

Dip your hip down towards the ground and then raise it back to the start position.

Keep control over the kettlebell, avoid letting it pull your shoulder out of alignment.

Lie on your right side, with your right forearm perpendicular to your body and your left leg stacked on top of your right leg.

Place your kettlebell in your left free hand.

Lift your right hip off the ground, supporting your body's weight on your right forearm and the sides of your right foot.

Dip your hip down towards the ground and then raise it back to the start position.

Keep control over the kettlebell, avoid letting it pull your shoulder out of alignment.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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