Plank Pull-Through for BJJ
The plank pull-through involves pulling a kettlebell or dumbbell from one side to the other while maintaining a plank position. This anti-rotation exercise challenges the core to stay stable while one arm performs a pulling motion. It trains the ability to maintain position while reaching for grips.
✓ Step-by-Step Instructions
- 1 Set up in a push-up position with a kettlebell on one side.
- 2 Widen your feet for a stable base.
- 3 Reach under your body with the opposite hand to grab the kettlebell.
- 4 Drag it through to the other side.
- 5 Place your hand back down and stabilize.
- 6 Reach with the other hand and pull back.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Develops the ability to maintain top pressure while reaching for grips or adjusting position. The anti-rotation demand directly applies to maintaining side control while transitioning to mount.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Rotating hips during the pull
- ⚠ Stance too narrow causing rotation
- ⚠ Using too heavy a weight
- ⚠ Rushing and losing plank form
🔄 Variations
- → Heavy plank pull-through
- → Plank pull with pause
- → Plank pull-through with push-up
- → Single-leg plank pull-through
Track Your Plank Pull-Through Progress
Log your core training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Plank Pull-Through help my BJJ game? ▼
Develops the ability to maintain top pressure while reaching for grips or adjusting position. The anti-rotation demand directly applies to maintaining side control while transitioning to mount.
What equipment do I need for the Plank Pull-Through? ▼
You will need: kettlebell. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Plank Pull-Through? ▼
The Plank Pull-Through is rated 3 out of 5 in difficulty. This is an intermediate exercise. Make sure you have a solid foundation in basic movements before attempting it.