Featured Exercise: Rotating Plank
The rotating plank is an absolute game changer for those looking to up their core strength. As discussed in our previous core training article, the most efficient way of training the muscles responsible for trunk strength and stability is through isometric contractions involved in spinal stabilization movements.
This exercise does just that, packing both anti-extension and anti-rotation benefits. You should feel your entire midsection light up when performing these, especially your obliques, which play a huge role in preventing and aiding in trunk lateral flexion and rotation.
Here’s how to:
- Set up in a plank position with your elbows underneath your shoulder blades and your feet about shoulder-width apart. You may start with your feet slightly wider to get a feel for the movement, and bring them in as needed to increase difficulty.
- Engage your hips by tucking your tailbone in towards your belly button (posterior pelvic tilt)
- Keep your ribs down and back flat.
- Brace your core and slowly open up to either side, making sure to move your body as a whole unit. Aim to keep your bottom ribs ‘connected’ to the top of your pelvis.
- As you return, lightly tap the ground with your forearm before rotating again. Aim for 6-10 reps per side.
About The Author
Since 2013, Barbara has been helping women of all fitness backgrounds get stronger, leaner and more confident, both inside and outside the gym.
Her passion lies in educating, empowering and encouraging women to find out what they’re capable of, and more.
You may also like
Training at Barbell Strength isn’t only about moving weight, it’s also about the connections you make along the way. In this blog post, a member shares their experience with navigating the powerlifting scene as part of the LGBTQ community.
In this article, you’ll get the full scoop on what exactly the mind-muscle connection is, when and how to use it, and what the practical applications are for powerlifters and other strength athletes.
The zercher hold is a challenging load placement variation for full-body movements. Find out how to take your training up a notch while developing some serious core and upper body strength.