Barbara Tanner demonstrates the Kneeling Kettlebell plank.

Want a quick bang for your buck exercise? The kneeling kettlebell plank is just that, and is safe and effective for anyone. Created by the mastermind Gray Cook, a physical therapist and strength and conditioning expertise. This movement is great for shoulder and core stability, and really inhibits the upper traps. To do this movement, just grab a heavy weight (typically a kettlebell) and get into a kneeling position, driving the weight down behind you, not letting the weight hit the ground. Hold in this position for 30 seconds to one minute. Easy. Effective. The Kneeling Kettlebell Plank.