Plank

Training details for Plank

  • Primary Muscle
    Inner Abs, Straight Abs
  • Secondary Muscle
    Obliques, Gluteus, Lower back, Middle back
  • Equipment
    Body weight
  • Level
    Easy

Guide to do Plank

  • Isometric exercise, your should keep the same position during the exercise with no movement
  • Lay down with your belly on the ground
  • Stand up on all four with your toes shoulder width apart and also on your palms or elbows. If you stand up on your palms your upper back will work a little bit more and you might fatigue in those muscles before your abs run out which is not the purpose of the exercise. Stand on your elbows instead if this happens with your entire forearms pressed on the ground
  • Your entire body should be in one straight line, do not arch your back or lift your butt up to high
  • Tilt your pelvis to contract your abs even more
  • Do not drop your upper back in between your shoulder blades, push it up against the roof
  • Keep your neck in the same straight line as the rest of your body, do not look upwards
  • Do not forget to breath as normal as your can during the exercise

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Ring rowing, or rowing in rings, is a perfect exercise for strengthening the shoulders and back. The exercise is similar to Inverted Row but it is performed using rings instead of a bar. This gives you greater flexibility in your grip. You can run with a prone, overhand grip, just like Inverted row with a bar, but you can easily turn the palms of your hands towards each other, so-called neutral grip. When you do this, the elbows will be able to be pulled closer to the body and your lats for a greater load than the upper muscles of the back. A neutral grip is also more gentle to your shoulders.

Power Snatch

The Power Snatch involves lifting as much weight as quickly as possible from the ground up over your head. It is an advanced and challenging exercise to set the technique correctly before you start running with a lot of weight. Preferably talk to an instructor or experienced lifter before starting doing it yourself. Unlike the usual snatch, you should not go down entirely in a squat when you catch the bar. This makes the exercise a little easier to perform, but you will not lift as much weight as snatch.