This weeks exercise of the week is a great advanced exercise for regular Side Planks. I originally got this from Brian Devlin a couple years ago and it is a few of my clients favourites.
Before I get into it here are couple of safety tips:
- Clients should have good core and scapula stability before attempting this exercise.
- Clients should try to avoid rotating through the lumbar spine too much. Instead let the hips rotate somewhat as you lower.
Begin in a regular side plank position. Lift your free arm and tuck your fingers behind you ear.
Rotate your top shoulder forward lowering your elbow towards the ground.
Keep on rotating until your elbow touches the ground.
Return back to the starting side plank position. You have now done one rep.
Yesterday I posted a video on the Facebook page from Dr. Stuart McGill who is considered to be one of the leading spine experts in the world. The exercise above might be considered a bit questionable as it advocates rotating the spine which is against his recomendation.
Pilates and Yoga on the other hand use rotation through the spine but without any load. This makes sense to me as some rotational flexibility should be available in your back.
Have you heard of Dr. McGill before? What are your thoughts on this? Pop your replies in the comments below. (If you are reading this in an email or RSS reader click here)
Here’s the video again if you missed it.
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Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.