{"id":2428,"date":"2016-07-03T08:19:15","date_gmt":"2016-07-03T15:19:15","guid":{"rendered":"https:\/\/blog.brianschiff.com\/?p=2428"},"modified":"2016-07-03T08:20:02","modified_gmt":"2016-07-03T15:20:02","slug":"side-plank-kettlebell-hold","status":"publish","type":"post","link":"https:\/\/blog.brianschiff.com\/?p=2428","title":{"rendered":"Side Plank Kettlebell Holds"},"content":{"rendered":"<p>Improving lateral chain strength is always a priority when training or rehabbing athletes.  Improving anti-rotation stability is particularly important for injury prevention and dissipation of forces in the transverse plane.  Whether working with a post-op ACL client or training an overhead athlete, I am always seeking ways to increase torso\/pillar stability to increase efficiency of movement and reduce injury risk.<\/p>\n<p>This video below from my Functionally Fit series for PFP Magazine will demonstrate a great exercise do accomplish these training goals.  <\/p>\n<p><iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/Jh91Uv7RGt8\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p>Emphasis should always be placed on maintaining alignment.  Do not progress the load too quickly, and be cautious if using the fully extended down arm position if clients have a history of shoulder instability or active shoulder pathology as this places more stress on the glenohumeral joint.  Below are some progressions and regressions as well:<\/p>\n<p><strong>Regressions<\/strong><\/p>\n<p>1. Decrease the hold time as needed to maintain form and alignment<br \/>\n2. Allow the kettlebell to rest against the right dorsal wrist\/forearm<br \/>\n3. Stack the top foot in front of the other foot as opposed to stacking them on top of one another to increase stability<br \/>\n4. Bend the knees to 90 degrees to reduce the body\u2019s lever arm<\/p>\n<p><strong>Progressions<\/strong><\/p>\n<p>1. Increase the weight of the kettlebell and\/or increase hold time<br \/>\n2. Lift the top leg away from the down leg<br \/>\n3. Add light perturbations to the top arm during the exercise to disrupt balance and challenge stability<br \/>\n4. Perform the exercise with the down arm fully extended <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Improving lateral chain strength is always a priority when training or rehabbing athletes. Improving anti-rotation stability is particularly important for injury prevention and dissipation of forces in the transverse plane. Whether working with a post-op ACL client or training an overhead athlete, I am always seeking ways to increase torso\/pillar stability to increase efficiency of [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[67,4,43,7,27,8,26],"tags":[134,100,68,388],"class_list":["post-2428","post","type-post","status-publish","format-standard","hentry","category-core","category-health","category-hip","category-injury-prevention","category-low-back","category-rehab","category-training","tag-core-exercise","tag-core-stability","tag-core-training","tag-lateral-chain-strengthening"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.10 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Side Plank Kettlebell Holds - Brian Schiff&#039;s Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.brianschiff.com\/?p=2428\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Side Plank Kettlebell Holds - Brian Schiff&#039;s Blog\" \/>\n<meta property=\"og:description\" content=\"Improving lateral chain strength is always a priority when training or rehabbing athletes. 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