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
1
Lie on your right side, with your right forearm perpendicular to your body and your left leg stacked on top of your right leg.
2
Place your kettlebell in your left free hand.
3
Lift your right hip off the ground, supporting your body's weight on your right forearm and the sides of your right foot.
4
Dip your hip down towards the ground and then raise it back to the start position.
5
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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