Activate your core and build strength that carries over to every big lift. How? Do the side plank march.
Not only does it build core lateral stability like a normal side plank, the marching action also builds your support technique as you move around your hips – useful for lifting.
Some of the added benefits are that you meet your adductors in a really nice way that is often neglected. If you lack adductor strength, just ask about a groin injury.
If you are having difficulty performing this exercise (especially on one side rather than the other), it may indicate a serious lack of core or adductor strength. Lifters who experience pain or regular injuries on one side of their body notice a huge difference between their left and right sides during the side plank walk. If you just work on it, you can improve your training.
The side plank march
- Lie on your side with your body straight.
- Place your elbow on the floor under your shoulder and stagger your feet.
- Imagine trying to squeeze a large ball between your arm and hip.
- Raise your hips so that your body is in a straight line off the floor. Maintain good tension in your midsection. Don’t go on floppy disk!
- Slowly march feet one at a time, bringing your knee as high as possible without breaking your posture.
- Repeat for 10 reps, then switch sides.
Related: The Hardstyle Plank
Related: Activate these muscles before heavy lifting