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STRAIGHT ARM PLANK WITH ROTATION

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STRAIGHT ARM PLANK WITH ROTATION

Straight Arm Plank with Rotation Exercise Guide

Introduction

The straight arm plank with rotation exercise is a challenging move that targets multiple muscle groups, including the core, shoulders, and obliques. This exercise involves holding a plank position while rotating the body to engage the oblique muscles. Adding rotation to the classic plank exercise increases the intensity and provides a more effective workout.

Benefits of the Straight Arm Plank with Rotation

  1. Core Strength: The straight arm plank with rotation primarily targets the core muscles, including the rectus abdominis, transverse abdominis, and the obliques. Strengthening these muscles helps improve stability, posture, and overall core strength.

  2. Shoulder Stability: Performing a plank on straight arms enhances shoulder stability as it engages the deltoids, trapezius, and rhomboids. This exercise helps improve upper body strength and can be beneficial for individuals involved in sports or activities that require shoulder stability.

  3. Improved Balance: Balancing on one arm while rotating in the plank position challenges your stability and improves overall balance. This exercise is not only effective for athletes but also beneficial for anyone looking to improve their overall coordination and balance.

Execution of the Straight Arm Plank with Rotation

  1. Starting Position: Begin by getting into a plank position, supporting your body weight on your hands and toes. Keep your hands slightly wider than shoulder-width apart, ensuring they are directly beneath your shoulders. Engage your abdominal muscles to maintain a straight line from head to toe.

  2. Rotation: Exhale and rotate your body, lifting one arm towards the ceiling while maintaining a plank position. Your body should form a T shape with your raised arm extended directly upward. Keep your gaze on your raised hand or look straight ahead.

  3. Return to the Plank: Inhale and slowly lower your raised arm back to the starting position, returning to the straight arm plank. Ensure that your hips remain stable and don't sag.

  4. Repeat on the Other Side: Exhale and repeat the rotation on the opposite side, raising your other arm towards the ceiling. Keep alternating sides with each repetition.

Tips for Proper Form and Safety

  • Maintain proper alignment: Keep your hips in line with your shoulders and ensure that your body is forming a straight line throughout the exercise.
  • Engage your core: Focus on engaging your abdominal muscles throughout the movement to stabilize your body and protect your lower back.
  • Control your breathing: Remember to breathe steadily throughout the exercise, exhaling on the rotation and inhaling as you return to the plank position.
  • Start with shorter holds: If you're new to this exercise, start by holding the straight arm plank with rotation for a shorter duration, gradually increasing the time as you build strength and stability.

Common Mistakes to Avoid

  1. Holding the Breath: Remember to breathe continuously throughout the exercise. Holding your breath can lead to unnecessary tension and hinder your performance.
  2. Dropping the Hips: Avoid letting your hips sag or sticking your butt up in the air. Maintain a straight line from head to toe to engage the core effectively.
  3. Over-Rotating: Keep the rotation controlled and limited to avoid excessive strain on the lower back. Focus on lifting and rotating from the core muscles without compromising form.

Conclusion

The straight arm plank with rotation exercise is a powerful movement that challenges multiple muscle groups while enhancing core strength, shoulder stability, and balance. By incorporating this exercise into your routine, you can improve your overall athletic performance, prevent injuries, and enhance your daily activities. Remember to maintain proper form, engage your core, and start with shorter holds before progressing to longer durations. The straight arm plank with rotation is a great addition to any fitness routine, providing an effective full-body workout.

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