If you could only choose one exercise to train your core, it should be the single-arm plank. Here's what the basic move looks like:
Now, if you want to take things up a notch, try these tough variations.
A simple progression of the single-arm plank is to add weight. In the video, NFL linemen Fernando Velasco and Cordy Glenn do this deceptively difficult drill to prepare their bodies for the physical demands of the brutal season.
Notice the subtle form adjustments we make to ensure maximum tension to the core and maintain good spinal alignment. Most will want to cheat the single-arm plank by creating cervical hyper-extension and tilting their heads up. This not only strains the neck, but it places excessive tension on the lumbar spine by causing the hips to sag.
Focus on keeping a tall and elongated neck throughout rather than tilting the head up or down.
This targets rotary stability, anti-extension, shoulder stability, postural alignment, motor control, balance, and overall core strength.
There's no room for error on this movement. It'll expose any weakness or neuromuscular deficiency anywhere in the body. It's also a great way to warm up before crushing heavy weights on compound movements. It's very effective for reinforcing rigid posture and spinal alignment.
Try keeping a straight line from hand to foot with very little rotation in the torso. Start off by having your forearm on the floor and then eventually progress to having your hand on the ground for a real stability challenge. Elevating the feet further increases the difficulty.
This is a difficult but highly effective movement for hitting the entire core, hips, shoulder stabilizers, triceps, chest, lats, and more. Not only are you resisting lumbar and hip extension, which taxes the anterior core and transverse abs, but you're also resisting rotational forces that are more challenging due to the instability of the suspension system.
This move recruits all available stabilizers around the core, hips, and groin, making it one of the most effective core movements for bulletproofing your spine and reducing injury risks to the lumbo-pelvic hip complex.
Adding extra weight directly to the lumbar region (through plates or chains) targets anti-extension muscles around the abdominal region. And if you really want to hurt, elevate your feet.
Adding the stability ball to planks – particularly single-arm variations – is an incredible stimulus to the core. It's one of the most challenging drills you'll ever attempt. Even the slightest lapse in concentration causes you to lose your balance.
Maximally brace every muscle in your body if you want to successfully complete this drill. To make things even more extreme, try adding weight or elevating your feet on a bench.
For this one, use a slide board, Valslide disks, slick surfaces (using a towel or socks), or anything that allows the feet to slide. Just be prepared to brace your core hard or else this one simply won't happen.
Aside from function and appearance, the single-arm plank...
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