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Plank Reach 101 Video Tutorial

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Plank Reach
Plank Reach

Exercise Synopsis

Target Muscle Group

Obliques

Secondary Targets

Abs, Shoulders, Glutes, Lower Back

Execution

Compound

Force Type

Isometric

Required Equipment

Body Weight

Fitness Level

Intermediate

Variations

None

Alternatives

None

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The Plank Reach is a core-strengthening exercise that emphasizes the oblique muscles while engaging the entire core. Unlike a traditional plank, the Plank Reach involves extending one arm forward at a time, requiring the lifter to work harder to maintain stability. This movement targets the obliques as the primary muscle group, with secondary activation of the abs, shoulders, glutes, and lower back. Performed using only body weight, the Plank Reach can be executed either for time with holds in the reaching position or for repetitions, making it a versatile addition to any core workout routine.

How to Perform

  1. Start in a Plank Position:

    • Begin by positioning yourself in a plank with your body in a straight line from your head to your heels.

    • Place your hands directly under your shoulders, ensuring your fingers are spread wide for better stability.

    • Engage your core by pulling your belly button towards your spine and squeeze your glutes to prevent sagging in your lower back.


  2. Engage Your Core:

    • Tighten your abdominal muscles and keep your hips level to maintain a straight line throughout your body.

    • Ensure that your shoulders are positioned away from your ears and your neck is in a neutral position.


  3. Reach Forward with One Arm:

    • Slowly extend your right arm forward, keeping it straight and in line with your shoulder.

    • Avoid rotating your torso or shifting your weight. Focus on maintaining stability in your core and keeping your hips steady.


  4. Hold the Reaching Position:

    • Pause briefly in the extended position to maximize the engagement of your obliques, abs, and shoulders.

    • Keep your body as stable as possible during the hold.


  5. Return to Starting Position:

    • Gently lower your right arm back to the starting plank position, maintaining your core engagement and stability.


  6. Repeat on the Other Side:

    • Extend your left arm forward in the same controlled manner.

    • Pause and hold in the reaching position, then return to the starting plank.


  7. Complete the Set:

    • Continue alternating between your right and left arms for the desired number of repetitions or time.

Tips

  1. If performing for time, aim to hold each reach for a few seconds before switching sides.

  2. Maintain a steady and controlled movement to maximize core activation and prevent injury.

  3. If you experience any discomfort in your lower back, ensure that your hips are properly aligned and avoid excessive arching.

How Not to Perform

  1. Avoid Hip Rotation:

    • Don’t let your hips rotate or sag to one side as you reach forward. This reduces the engagement of your obliques and can strain your lower back.

    • Do keep your hips square to the floor and maintain a stable core throughout the movement.


  2. Prevent Lower Back Sagging:

    • Don’t let your lower back dip or arch excessively. This can lead to discomfort and potential injury.

    • Do engage your glutes and core to keep your body in a straight line from head to heels.


  3. Don’t Overextend:

    • Don’t reach too far forward, which can cause you to lose balance and compromise form.

    • Do extend your arm to a comfortable distance that allows you to maintain stability and control.


  4. Avoid Shoulder Elevation:

    • Don’t let your shoulders rise towards your ears. This reduces the effectiveness of the exercise and can cause shoulder strain.

    • Do keep your shoulders down and away from your ears, focusing on maintaining a strong plank position.


  5. Prevent Excessive Arm Movement:

    • Don’t move your arm too quickly or erratically. This can lead to instability and reduce core engagement.

    • Do perform the reaching motion slowly and deliberately, focusing on the control and stability of your core.


  6. Avoid Excessive Body Movement:

    • Don’t let your body sway or shift as you reach. This can cause your core to disengage and increase the risk of injury.

    • Do maintain a steady and controlled position, ensuring minimal body movement to maximize core activation.


  7. Don’t Neglect Breathing:

    • Don’t hold your breath while reaching forward. This can lead to unnecessary tension and reduce your overall performance.

    • Do breathe steadily throughout the exercise, exhaling as you reach and inhaling as you return to the starting position.


  8. Prevent Hand Placement Errors:

    • Don’t place your hands too far apart or too narrow, which can affect balance and stability.

    • Do position your hands directly under your shoulders to maintain proper alignment and support.

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.

Alternatives

Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.