Dumbbell Plank Pass Through 101 Video Tutorial
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Overview
The Dumbbell Plank Pass Through is a dynamic core exercise that targets the abs while also engaging the obliques and forearms. In this exercise, individuals start in a plank position with their hands on the dumbbells, wrists directly under the shoulders, and feet hip-width apart. With controlled movements, they alternate passing the dumbbell from one hand to the other underneath their body, maintaining stability and balance throughout the exercise. This movement effectively engages the abdominal muscles to stabilize the body while also challenging the obliques and forearms. The use of dumbbells adds resistance, intensifying the workout and promoting strength and muscle development in the targeted areas.
How to Perform
Begin the Dumbbell Plank Pass Through exercise by assuming a quadruped position with a dumbbell placed beside your left side, ensuring a stable base for the movement.
Transition into a high plank position by lifting your knees off the ground and supporting your body weight on your toes and hands, maintaining a straight line from head to heels. Adjust the width of your feet for optimal stability during the exercise.
Engage your core muscles, glutes, and forearms while keeping your hands directly beneath your shoulders to stabilize the body and prevent the hips from lifting too high.
Maintain proper alignment by keeping your head and spine neutral, avoiding excessive forward or backward tilting, and ensuring your gaze is focused about one inch in front of you without tucking your chin.
With controlled movements, grasp the dumbbell with your right hand and pull it underneath your body to the right side without allowing your hips to rotate, emphasizing core stability throughout the movement.
Continue the exercise by grabbing the dumbbell with your left hand and pulling it back to the starting position on your left side, maintaining control and stability.
Each repetition is completed after both sides have been alternately reached, emphasizing smooth and controlled movement to effectively engage the abs, obliques, and forearms while minimizing momentum.
Tips
Maintain a stable high plank position throughout the exercise.
Engage the core muscles, including the abs and obliques, to stabilize the body.
Keep the hands directly under the shoulders to support proper alignment.
Control the movement of the dumbbell to prevent swinging or momentum.
Focus on pulling the dumbbell underneath the body without rotating the hips.
Ensure the spine remains neutral, avoiding excessive arching or rounding.
Keep the gaze slightly forward to maintain proper neck alignment.
Control the descent of the dumbbell to the starting position after each pass through.
Adjust foot positioning for optimal stability during the exercise.
Breathe steadily throughout the movement to maintain oxygen flow and energy.
How Not to Perform
Avoid overarching or sagging the lower back, as this can lead to strain and potential injury. Maintain a neutral spine alignment throughout the exercise to effectively engage the abs and prevent unnecessary stress on the lower back.
Do not rush through the movement or use momentum to swing the dumbbell, as this reduces the effectiveness of the exercise and increases the risk of injury. Focus on controlled, deliberate movements to target the abs, obliques, and forearms effectively.
Avoid allowing the hips to rotate or twist during the movement. Keep the core muscles engaged and the body stable to isolate the targeted muscles and prevent strain on the lower back.
Do not neglect proper hand placement. Keep the hands directly beneath the shoulders to maintain stability and support proper alignment, reducing the risk of wrist strain and injury.
Avoid holding the breath. Remember to breathe steadily and rhythmically throughout the exercise to maintain oxygen flow to the muscles and sustain energy levels.
Do not use excessively heavy dumbbells. Choose a weight that allows you to maintain proper form and technique throughout the exercise, focusing on muscle engagement rather than lifting heavier weights.
Avoid hyperextending the neck or looking up excessively. Keep the gaze slightly forward to maintain neutral neck alignment and prevent strain on the neck muscles.
Do not neglect foot positioning. Keep the feet hip-width apart or slightly wider for optimal stability and balance during the exercise.
Avoid performing the exercise too quickly. Focus on quality over quantity, emphasizing proper form and controlled movements to effectively target the abs, obliques, and forearms.
Do not allow the shoulders to shrug or elevate towards the ears. Keep the shoulders relaxed and away from the ears to prevent tension buildup and maintain proper posture throughout the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.