FitnessMash

Side Plank Principles: Part II

Today we have Part II of Chris Kelly’s “Side Plank Principles” series.

If you missed Part I, be sure to check it out first here.

Step #4: Compress to impress:

In addition to trouble with positioning, the other main issue we often encounter with both front and side plank exercises is the inability to maintain an abdominal brace. Because recognition of the brace must compete with positioning of the shoulder in the side plank, many clients often have trouble “feeling” the core during this exercise.

The solution to this problem is to create additional force to assist in bracing the abdominals – a technique known as “compression.”

A real-world example of compression is the force of gravity pulling down on (compressing) our bones and joints to keep us centered and stabilized on Earth.

For a better idea of what this mean for core training, try this experiment: Place one hand on your stomach, tense your abs and hold for 10 seconds. Now, actively press into your stomach with your hand and tighten your abs to resist the force.

You’ll notice that you have to contract your abdominals harder to resist the force of your hand pressing in. The external force pushing on your stomach is compression, and the force you exert to resist it is what we call an abdominal brace.

For those who have trouble “feeling” their core during training, the first order of business is to practice abdominal bracing by tensing and releasing the abs throughout the day to make the connection with this exercise.

To assist in training the side plank, we instruct clients to press into the ground with their wrist and elbow while tightening their muscles and gripping their wrist. We may also use bands, stability balls or bodyweight to create a more intense abdominal contraction.

Step #5: Get Moving

After moving through our basic side plank progression, the next step is to add movement of the extremities to further challenge the core. This can be done by moving the arms and legs in various patterns and/or with bands, dumbbells or balls.

Movements which involve abducting (moving the limb away from the midline of the body) and adducting (moving the limb back toward the body’s midline) the legs, in particular, are fantastic for training the connection between the core and the hips. A precursor to single-leg stance and gait, this type of side plank is key for runners and individuals with hip or knee pain.

When dealing with these populations, the aim is to incorporate these movements in small doses (10-20 second holds), then add more repetitions of these holds (as opposed to lengthening the time of the initial hold).

For those seeking aesthetic development, we have found that combining several variations together in a sequence proves successful. To allow for balance, this will generally involve one side plank with leg movement, one with arm movement and a combination movement of some sort.

Step #6: Consider other alternatives

If you’ve tried everything and still have problems with the side plank, it might be time to consider other options. Though the side plank is a fantastic choice for training the lateral core, an excellent alternative is the Pallof Press (a.k.a. core press or anti-rotation press).

This exercise is easy to teach and trains the core to resist rotation in a variety of positions. Beginning in a standing position, our standard teaching progression begins with a static hold (10-30 seconds) in a bilateral stance. We then move to tall-kneeling and, finally, half-kneeling positions to decrease stability and place greater focus on the core.

But while this move is certainly useful in improving stability in and of itself, what I like most about the Pallof Press is that it allows for the addition of more complex movements. Much like with the side plank, we can incorporate various shapes, patterns and movements of the arms and legs together to really challenge maintenance of the abdominal brace.

Incorporating 3-4 moves together in a sequence and repeating back-to-back for several rounds serves as an excellent warm-up, complement to traditional abdominal training or finisher at the end of a session.

Great ideas as usual from Chris Kelly. Be sure to check back soon for more, and to see how we like his new “Restore the Core” DVD!

Filed under: core training, workout tips