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Instructions
- Start in a full plank position with your hands under shoulders and a resistance band around your wrists.
- Keep your body in a straight line from head to heels, engaging your core.
- Slide one hand forward against the resistance band while keeping hips stable.
- Return the hand to the starting position and repeat with the opposite hand.
- Continue alternating hands while maintaining plank form throughout the set.
Technical Tips
- Avoid rotating your hips during the hand slide.
- Maintain a strong core brace to prevent sagging.
- Keep your shoulders directly above your wrists throughout the movement.
- Move your hand slowly and with control to maximise stability benefits.
Breathing Tips
- Inhale before sliding your hand forward.
- Exhale as you slide your hand and stabilise your core.
- Breathe steadily throughout to maintain tension and control.
Medizinische Einschränkungen
- Wrist injuries
- Shoulder impingement
- Lower back pain
What muscles does the Full Plank with Hand Slide work?
The Full Plank with Hand Slide primarily works your abs and back while also engaging your shoulders, external obliques, triceps, and lats for stability and control.
Is the Full Plank with Hand Slide suitable for beginners?
The Full Plank with Hand Slide is generally recommended for intermediate users due to its balance and core stability requirements; beginners should master standard planks first.
What are the benefits of doing the Full Plank with Hand Slide?
This exercise improves core stability, anti-rotational strength, shoulder stability, and overall functional control, making it highly beneficial for sports and daily activities.
Can I perform the Full Plank with Hand Slide without a band?
Yes, you can perform the hand slide without a band for an easier variation, focusing on balance and control before progressing to band resistance.
How can I avoid lower back pain during the Full Plank with Hand Slide?
Engage your core fully, keep your hips aligned, and avoid letting your back arch to prevent strain during this plank variation.
The Full Plank with Hand Slide is an effective core stability exercise designed to challenge your abdominal muscles, shoulders, and back simultaneously. This movement requires maintaining a strong plank position while sliding one hand forward against the resistance of an elastic band, which intensifies the activation of your stabilising muscles. It is ideal for improving anti-rotational strength, enhancing overall body control, and developing functional core endurance needed for athletic performance and daily activities. The added resistance from the band increases shoulder engagement, making it an excellent choice for building scapular stability and upper body control. Suitable for intermediate trainees, this plank variation also trains coordination and balance as you fight to keep your hips square to the ground during each slide. Whether you are looking to enhance your plank routine or improve your dynamic core strength for sports, the Full Plank with Hand Slide offers a challenging and rewarding exercise to integrate into your core or functional training sessions.