Plank Pull-Through

CoreDBKB

From a high plank, a weight sitting beside one hand is dragged across the body to the opposite side, then dragged back, all while resisting hip rotation and pelvic sag.

Demo: General S&C demo

Sets

3

Reps

6-10 per side

Rest

45s

Contraindications

Wrist sensitivity — use a kettlebell on its side for a lower base.

Setup

High plank position, feet slightly wider than hip width, a light dumbbell or kettlebell placed just outside one hand.

Execution

  1. 1Reach the opposite hand under the torso to grab the weight
  2. 2Drag it across the floor to the outside of that hand
  3. 3Reset the plank fully before pulling from the other side
  4. 4Keep hips level and square to the floor the entire time
  5. 5Move slowly under control, not with a yank

Key cues

  • Drag, don't yank
  • Hips stay square to the floor
  • Reach through, not around
  • Reset your plank between every pull

Common faults

  • Hips twisting toward the reaching arm
  • Hips piking up to make room for the weight
  • Using momentum to fling the weight across
  • Losing a neutral neck position by looking at the weight

Tweaks

  • Increase weight for more anti-rotation demand
  • Slow the pull to a 3-second count
  • Perform from the knees as a regression

Regressions

Front PlankRenegade Row (Dumbbell)

Progressions

Single-Arm Plank

Muscles

Primary: Rectus Abdominis, Obliques, Transverse Abdominis

Secondary: Shoulders, Lats, Glutes

Notes

ANTI-EXTENSION + ANTI-ROTATION.

Sources

Attribution: General S&C / core circuit canon