Side Plank Pull

The Side Plank Pull is an advanced compound exercise that targets multiple muscle groups, primarily the core, obliques, shoulders, and arms. It combines the stability and strength benefits of a traditional side plank with an added upper body pulling motion, making it a challenging and effective movement. To perform the Side Plank Pull, start by positioning yourself in a side plank with your forearm on the ground and your body in a straight line. Your feet should be stacked on top of each other or staggered for better stability. Maintain proper alignment with your shoulder over your elbow and engage your core. Next, with your free hand, grab a dumbbell, kettlebell, or resistance band handle that is placed just in front of you. From here, pull the weight up towards your ribcage, engaging your back muscles, while keeping your core and hip position stable. Slowly lower the weight back to the starting position and repeat for the desired number of reps. This exercise not only strengthens your core and obliques, but also improves shoulder stability and develops upper body pulling strength. It challenges your stability and balance while engaging multiple muscle groups simultaneously, resulting in improved functional strength and overall body control. As with any exercise, it's important to maintain proper form and start with lighter weights or resistance bands to ensure you're comfortable with the movement before progressing to heavier weights. Always focus on engaging your core throughout the exercise and listen to your body to avoid any discomfort or pain. Incorporate the Side Plank Pull into your workout routine to add variety and challenge your muscles in new ways. It can be performed as part of a full-body strength training workout or included in a core-focused routine. Remember to warm up properly before attempting this exercise and consult with a fitness professional if you have any concerns or limitations. Happy planking!

Instructions

• Start by lying on your right side with your legs extended and feet stacked on top of each other.
• Prop yourself up on your right forearm, keeping your elbow directly beneath your shoulder.
• Engage your core muscles and lift your hips off the floor, creating a straight line from your head to your feet.
• Reach your left arm towards the ceiling, keeping it in line with your body.
• Hold the position for a few seconds, focusing on maintaining proper form and breathing.
• Slowly lower your hips back down to the starting position.
• Repeat the exercise on the other side by lying on your left side and propping yourself up on your left forearm.
• Continue alternating sides for the desired number of repetitions or time.
• Remember to listen to your body and modify the exercise as needed to maintain proper form and avoid any discomfort or pain.

Tips & Tricks

• Engage your core muscles throughout the entire exercise.
• Start with a lighter weight for the pull exercise and gradually increase the weight as you get stronger.
• Focus on maintaining proper body alignment by keeping your hips stable and parallel to the ground during the side plank.
• Keep a steady breathing pattern throughout the exercise to help maintain control and stability.
• Ensure your shoulder is stable and not rolling forward during the pull movement.
• Take breaks as needed to prevent overexertion and avoid compromising form.
• Incorporate variations of the side plank pull into your routine to challenge different muscle groups.
• Fuel your body with a balanced diet rich in lean proteins, whole grains, fruits, and vegetables to support muscle recovery and growth.
• Stay consistent with your exercise routine and gradually increase the intensity and duration for optimal progress.
• Listen to your body and modify the exercise as necessary to avoid injury.