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Tip: do this before every major elevator



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


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