Shoulders
Single Arm Plank to Row
A high-tension stability movement that bridges the gap between core anti-rotation and upper-body pulling power.
How to perform.
Follow the sequence — setup is half the lift.
Place a single kettlebell on the floor and assume a push-up position with your feet slightly wider than shoulder-width apart.
Grip the kettlebell handle with one hand while keeping the other hand flat on the floor directly beneath your shoulder.
Engage your glutes and core to create a straight line from your head to your heels, ensuring your hips are parallel to the floor.
Pull the kettlebell toward your hip bone by driving your elbow toward the ceiling while keeping your arm close to your side.
Pause briefly at the top of the movement to emphasize stability without letting your torso rotate.
Lower the kettlebell back to the floor under control until your arm is fully extended without losing tension in your core.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rotating the hips or shoulders toward the pulling side during the row
- Placing the feet too close together which reduces the base of support
- Allowing the lower back to sag or the hips to pike toward the ceiling
- Using momentum to jerk the weight up instead of controlled muscle contraction
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.