Alternating Side Plank Reach-Through
Alternating Side Plank with Pull-Up is an excellent exercise that combines rotation and stability to strengthen both the core , shoulders and back . This dynamic movement challenges the body's balance and provides better rotational control, which is important for daily movements and sports.
Correct technique and execution
How to alternate side plank with pull-through :
- Start in a side plank with your left elbow on the ground and your feet stacked on top of each other.
- Lift your hips and keep your body in a straight line. Stretch your right arm up towards the ceiling.
- Pull your right arm under your body while carefully rotating your upper body towards the ground. Follow the movement with your eyes.
- Rotate back to the starting position with the arm extended up towards the ceiling. Repeat the movement 8-10 times before switching sides.
Common errors
- Lowered hips: Make sure the hips are kept up throughout the exercise to avoid strain on the lower back.
- For fast rotation: Perform the movement slowly and controlled for maximum activation of the core.
- Misalignment of the elbow: Make sure the elbow is directly below the shoulder to avoid stress on the joints.
Modifications and variations
- Kneeling Side Plank: For beginners, the exercise can be performed with the knees on the ground to reduce the strain.
- Weighted pull-ups: For more of a challenge, hold a small weight in your hand as you perform the pull-ups.
Sets and repetitions
Aim for 3 sets of 8-10 repetitions on each side. Adjust the number of repetitions according to your training level.
Breathing technique
Inhale as you pull your arm through, and exhale as you rotate your arm back towards the ceiling. Focus on steady breathing for better control.