This exercise strengthens the triceps and improves lumbo-pelvic stability. This is a great example of a “moving plank.” This exercise will have a great carryover to pull-ups, muscle-ups, push-ups, and many other exercises!
Coaching Tips:
- The more horizontal/parallel to the ground your body is, the more challenging this will be. Start out very conservatively as this exercise is WAY tougher than it looks.
- Place your hands on a very stable bar/object. The back of a couch, wall, or counter would also work.
- Position your hands so they are close together, but figure out what hand position works and feels best for you.
- Set your body so it is in a straight line from your head to heels, tuck your chin, and keep your neck in a neutral position.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection/wrinkle the front of your shirt), and squeeze your glutes.
- Now bend your elbows and lower your body to a range where you are able to maintain proper form. Use your triceps to control this movement.
- In the bottom position, do not allow your elbows to flare out.
- Gain a moment of control, then contract your triceps, extend your elbows, and press back up to the top/starting position.
- For the duration of the exercise, your body should remain in a plank position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to collapse or pike, or neck to collapse.
- For the duration of the exercise, keep your core muscles braced (360 degree brace) and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
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