A plank up, also known as a commando plank or plank walk, is a dynamic and effective exercise that challenges your core, upper body, and stability by transitioning between a forearm plank and a high plank.
Mastering the Plank Up: Step-by-Step Guide
Performing plank ups correctly ensures maximum benefit and reduces the risk of injury. Follow these steps to execute the exercise with proper form:
Starting Position
Begin in a forearm plank. Your elbows should be directly under your shoulders, and your forearms parallel on the ground. Your body should form a straight line from your head to your heels.
- Foot Placement: You can use your feet or your knees as your base, depending on your fitness level. If supporting your weight on your feet is too difficult, lower your knees to the ground to modify the exercise.
- Core Engagement: Engage your core by pulling your belly button towards your spine, preventing your hips from sagging.
The Ascent (Pushing Up)
From the forearm plank, you will transition into a high plank position.
- Lift one hand from the floor and place it where your elbow was, pushing up onto your palm. Your arm should be straight.
- Repeat with the other hand, placing it where its corresponding elbow was. You should now be in a high plank (or push-up) position, with your hands directly under your shoulders and arms straight.
- Throughout this movement, keep your core tightly engaged, ensuring your hips remain stable and do not rotate or pike up excessively.
The Descent (Lowering Down)
From the high plank, you will return to the forearm plank.
- Lower one forearm back to the floor, returning to the forearm plank position on that side.
- Lower the other forearm to the floor, returning to the full forearm plank position.
- Maintain a stable core and a straight body line during the entire descent, resisting the urge to collapse.
Repetition
Continue this sequence, alternating which arm initiates the push-up and the lower-down to ensure balanced strength development across both sides of your body. For example, if you led with your right hand up on one repetition, lead with your left hand up on the next.
Why Include Plank Ups in Your Routine?
Plank ups offer a dynamic challenge that provides numerous fitness benefits beyond a static plank.
- Enhanced Core Strength: They deeply engage the entire core musculature, including the rectus abdominis, obliques, and transverse abdominis, leading to superior core stability and endurance. For more on core benefits, explore Harvard Health Publishing's guide on core exercises.
- Upper Body Endurance: This exercise significantly works your shoulders (deltoids), triceps, and chest muscles, building muscular endurance rather than just strength.
- Improved Posture: By strengthening the core and back muscles, plank ups contribute to better postural alignment and reduce the risk of back pain.
- Full Body Engagement: They require coordination and stability throughout your entire body, making them a compound exercise that delivers comprehensive results.
Common Mistakes and How to Fix Them
To maximize the effectiveness of plank ups and prevent injury, be mindful of common errors:
| Mistake | Correction |
|---|---|
| Sagging Hips | Keep your core tightly braced, imagining pulling your belly button towards your spine. Avoid letting your lower back arch or your hips drop below the line of your shoulders. |
| Hips Too High | Maintain a straight line from head to heels. If your hips are piked up, it indicates insufficient core engagement or upper body strength, and reduces core activation. |
| Rocking Side-to-Side | Engage your obliques (side abdominal muscles) to stabilize your hips. Focus on controlled, slow movements rather than speed, keeping your hips as still as possible. |
| Elbows Flaring Out | Keep your elbows tucked close to your body, especially during the descent, to protect your shoulders and effectively engage your triceps. |
| Holding Breath | Remember to breathe consistently throughout the exercise. Inhale during the forearm plank and exhale as you push up or vice-versa, maintaining a steady rhythm. |
Modifications and Progressions
Plank ups can be adapted to suit various fitness levels.
Beginner Modification
- If performing plank ups on your feet is too challenging, start on your knees. This reduces the load on your core and upper body, allowing you to focus on mastering the movement pattern and proper form. As your strength builds, gradually transition to performing them on your feet.
Advanced Progressions
- Increase Reps/Sets: As you gain strength, gradually increase the number of repetitions or sets you perform.
- Slow Down: Perform the movement more slowly and deliberately to increase time under tension and enhance muscle engagement.
- Weighted Vest: For a significant challenge, wear a weighted vest once you have perfected your form and can execute the movement flawlessly.
Tips for Optimal Performance
- Engage Your Core: Think about bracing your abs as if you're about to be punched in the stomach. This protects your spine and stabilizes your body.
- Keep Your Body Straight: Avoid allowing your hips to pike up or sag down. Maintain a rigid, straight line from your head to your heels throughout the entire movement. Learn more about proper plank form from Mayo Clinic's guide.
- Control the Movement: Avoid rushing. Each transition from forearm to hand and back should be deliberate and controlled, not a momentum-driven swing.
- Alternate Lead Arm: Always alternate which arm initiates the push-up and the lower-down to prevent muscle imbalances.
- Warm-Up: Always perform a proper warm-up before engaging in strenuous exercise to prepare your muscles and joints. A good warm-up can include light cardio and dynamic stretches. Consult the American Heart Association for warm-up guidelines.
- Listen to Your Body: If you feel any sharp pain, especially in your shoulders or lower back, stop the exercise immediately.
