High Plank Modification Adds Multiple Benefits

High Plank Modification Adds Multiple Benefits

 

 

The High Plank Exercise is a great exercise that focuses on shoulder and trunk static stabilization.  There is no motion...only a timed positional hold.  This can be easily modified using a Strength On Demand Resistance Band. 

 

The following progression will challenge:

-dynamic shoulder and scapula stability on the weight-bearing arm

-strength of the postural scapular muscles, including the rear deltoids and middle traps on the moving arm's side

-rotational stability of the trunk



Start in a high plank position anchoring the resistance band with one hand, gripping the other end of the resistance band with the opposite hand.  The closer your hands grip on the resistance band, the more difficult this technique will be, so leave some slack in the band when you first attempt.  A little bit of resistance is all you need to feel this exercise!

 

 

While one end of the resistance band is anchored to the floor with one hand, the 'moving arm' is lifted to the side into horizontal abduction.  Here, my right arm (the anchor) remains stable (shoulder/scapula stability) while my other arm is moving out to the side (working the rear delts and middle traps).  The motion of my arm is creating rotational force on my trunk, which I must resist.  My hips and torso remain "squared-off" with the floor.  This is rotational stabilization.  This is a great progression for clients in the mid to later stages of rehabilitation from shoulder and/or lower back injuries.

Get your resistance band HERE!!



Rotational Stability of The Trunk

Rotational Stability of The Trunk

The Renegade Row

 

The previous blog posts discuss exercises that are beneficial for developing rotational stability of the trunk using body weight.  These should be performed correctly prior to performing stability exercises using weight/resistance. 

 

Assuming you are able to maintain stability with the prior exercises, you may attempt Renegade Rows, using Kettlebells or Dumbbells.

 

Start Position Renegade Rows - Notice the flat lower back

Here, I shift my body weight onto my right arm in order to row the kettlebell using my left arm.  My hips and shoulders remain "squared-off" with the ground - Next I lower the left arm, shift my body weight to my left arm and row using the right arm

Incorrect Form: My hips and shoulders are not "squared-off" with the ground

Incorrect From: My lower back is not flat, but jacknifes prior to the row

The above two incorrect techniques are very commonly seen with clients who do not have the rotational stability to perform this exercise.  They may have trunk weakness or may just need additional verbal and manual cues in order to improve the motor planning/coordination of the activity. 



Rotational Stability of The Trunk

Rotational Stability of The Trunk

 

In the last post, I talked about maintaining stability of the trunk while performing the High Plank Shoulder/Elbow Tap, with various foot positions.  In this post, I will disucss maintaining trunk rotational stability while performing the High Plank Hip Extension technique, with modified hand positioning.

 

 

Start position - Notice the hand and foot position - The hips are "squared-off" with the ground

Slowly lift one leg while maintaining the hip "squared-off" position - If you place a  broomstick across the lower back horizontally from one hip to the other, the stick should be parallel to the ground - One side of the stick should not be higher than the other (This is a good feedback technique)

 

Progress the exercise by adjusting the base of support - Decreasing the base (hand position)increases the difficulty

Completion of the level two exercise

Incorrect Performance - It is subtle, but if you look at my right hip, it is slightly higher than my left - I lost the "squared-off" positioning of my hips - This would be more noticeable using the broomstick to assess - I lost the rotational stability slightly - Look for this compensation with clients when training rotational stability



Another common compensation for inability to stabilize the trunk is the jacknifed position seen here prior to hip extension.  This is no longer the High Plank Position