Videos
Instructions
- Start in a forearm plank position with your body straight and core tight.
- Push up onto your right hand, then your left hand, into a high plank position.
- Lower back down onto your right forearm, then your left forearm, returning to forearm plank.
- Repeat the movement, alternating the leading arm each rep.
Technical Tips
- Keep your hips stable and avoid excessive rotation.
- Engage your core throughout to maintain a straight body line.
- Place hands directly under shoulders when in high plank.
Breathing Tips
- Inhale while lowering down.
- Exhale as you push up to high plank.
Medizinische Einschränkungen
- Wrist injuries
- Shoulder injuries
- Lower back pain
How can I keep my hips from rotating during commando planks?
To keep your hips from rotating during commando planks, engage your core and glutes strongly, keep your feet slightly wider apart for a stable base, and focus on controlled movement without rushing the reps.
Is the commando plank good for strengthening my shoulders?
Yes, the commando plank is excellent for strengthening your shoulders as it requires pushing up from the forearm plank to a high plank repeatedly, engaging the deltoids and stabilizing muscles effectively.
Can beginners perform commando planks safely?
Beginners can perform commando planks safely by starting slowly, focusing on form, and performing the movement on their knees if needed to build foundational core and shoulder strength before progressing to the full version.
What muscles do commando planks mainly work?
Commando planks mainly work the core muscles including abs and obliques, while also targeting the shoulders, triceps, and back stabilizers during the transitions.
The Commando Plank is an effective bodyweight exercise designed to build core strength, shoulder stability, and overall upper body endurance. This dynamic movement transitions between a forearm plank and a high plank position, challenging your abs, shoulders, triceps, and back simultaneously. It is especially beneficial for enhancing core control under movement, improving postural alignment, and developing shoulder endurance without the need for equipment. This exercise is commonly used in functional training, calisthenics, and fitness conditioning programs due to its practicality and adaptability for various fitness levels. Commando Planks are ideal for those seeking to increase their core training intensity while integrating a dynamic stability challenge, supporting daily functional strength and athletic performance.