Plank Pull-Through
Core · core · intermediate
Start
FinishHow to do it
Set a high plank with the feet wide and a dumbbell just outside one hand, reach under the body with the opposite hand and drag the dumbbell across to the other side while the hips stay absolutely level.
Muscles worked
Primary: core · Also works: obliques, shoulders, lats
Equipment
Dumbbells
Common mistakes
- Letting the hips rock and rotate as the weight travels — widen the feet and go lighter
- Dragging the weight with a bent, jerky arm instead of a smooth pull under the chest
- Piking the hips upward to clear the weight underneath
Variations
- Drag a light kettlebell or a shoe while learning
- Perform from the knees
- Add a row at the end of each drag
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Related exercises
- Front Plankcore
- Dead Bugcore
- Hollow Body Holdcore
- Hanging Leg Raisecore
- Mountain Climbercore
- Defense Drill (Slip / Roll / Block)core
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