The plank pull through transforms the plank into an engaging action for enhanced core strength.
Many fitness enthusiasts aim to keep their abdominals in peak condition all year, ranging from beginners to competitors on the Mr. Olympia stage. Let’s be honest, who doesn’t enjoy the boost in self-esteem from showing off a sculpted six-pack? Planks offer an excellent way to tone and strengthen your abdominal muscles and core, bestowing both aesthetic appeal and enhanced workout performance. The plank pull through is a dynamic variation of the conventional plank that truly challenges your abs.
This activity breaks the monotony of holding a plank endlessly and makes it more invigorating. It merges a static exercise with lively movement, creating a more engaging routine.
Executing a plank pull through requires immense core stability, so anticipate some wobbling. However, mastering this exercise can reward you with significant full-body benefits. In this guide, we will show you how to perform the plank pull through, the advantages of this routine, and alternative exercises you can try.
Techniques and Muscle Groups Targeted During Plank Pull Throughs
The plank pull through effectively engages not only your abs but also targets your posterior chain muscles. While it mainly focuses on your abdominals, it also slightly targets your obliques, biceps, delts, rotator cuffs, lats, rhomboids, glutes, and hamstrings (1). The plank pull through genuinely provides robust full-body engagement, activating several muscle groups.
To perform this exercise, you need just a dumbbell or kettlebell. It’s crucial to maintain proper form by keeping your entire body straight and avoiding hip drops to keep the tension on your core and protect your lower back. Follow this step-by-step guide to execute a plank pull through effectively.
- Start in the low plank position, balancing your weight on your toes and keeping your arms grounded with your palms flat and arms extended for support.
- Position your dumbbell or kettlebell on the left side of your body.
- Raise your right arm and grasp the dumbbell or kettlebell with an overhand grip.
- Lift it, slide it to your right side (bringing it underneath and across your torso), and then return your right arm to its original position.
- Pause briefly, then repeat the process with your left arm for a complete rep.
- Continue alternating sides for your desired number of repetitions.
Advantages of Plank Pull Throughs
Strengthening your core with plank pull throughs is essential, as your core muscles stabilize your body during everyday activities (2). Adding this advanced exercise to your regimen offers the following benefits.
Enhanced Core Strength
Plank pull throughs are highly effective in developing your lower back, obliques, and rectus abdominis. These muscles are engaged to prevent your hips from sinking or rotating during the movement, thus enhancing your core strength.
Improved Muscular Endurance
This exercise blends static and dynamic movements, engaging your slow twitch muscle fibers and increasing your endurance. It also boosts your stamina by testing the endurance of your core muscles over time.
Enhanced Balance and Coordination
Maintaining balance while moving the dumbbell or kettlebell during a plank pull through is challenging. This exercise thus trains your balance while also improving your hand-eye coordination.
Improved Posture
Nowadays, we often find ourselves hunched over our digital devices. Plank pull throughs help correct the rounded back posture by strengthening the muscles responsible for maintaining proper posture, including your core.
Enhanced Athletic Performance and Reduced Lower Back Pain
Research establishes a significant connection between core muscle training and sports-specific performance (2). The plank pull through can bolster your speed, agility, and explosive power, as well as help prevent lower back wounds as that’s associated with a frail core.
Diversify Core Workouts
Planks can become monotonous when repeated over time. Incorporating more advanced strategies can make exercises more intriguing and help you bypass workout tedium (3). The plank pull through is an excellent way to make core exercises engaging and demanding.
Low Impact on Joints
You perform plank pull throughs on all fours, which helps mitigate pressure on your articulations. Many other core routines impact your lower back and stress your joints. This exercise provides a low-impact yet effective route to fortify your abs.
Plank Pull Through Substitutes
Plank pull throughs are not the sole method to strengthen your core muscles with added flare. Explore further variations below. Be ready for some of these being more demanding than simple planks.
Plank Pull Through with Elastic Bands
Performing the plank pull through with elastic bands often transitions it into a one-sided exercise. This adaptation is beneficial because it maintains continuous muscle tension and can assist in correcting asymmetries. It can also activate your upper arms and enhance your flexibility.
Renegade Row
The renegade row is an additional exercise done in the plank position with dumbbells. However, this movement involves rowing a dumbbell, making it more of an upper back workout than a core workout. Nonetheless, the twisting and balance needed engage your abs.
Side Bridge
The side bridge is done from the side plank position and develops your core muscles. During this exercise, you lift and lower your hips. It stands out as a fantastic bodyweight alternative to planks.
Frequently Asked Questions
What muscles does a plank pull through target?
Plank pull throughs mainly work your abs but slightly engage your backside muscles. This exercise is beneficial for your core and balance. Refer to the guide above for a detailed overview of the involved muscles.
How is a plank pull through performed?
You execute a plank pull through by incorporating a dynamic element into your typical plank using a dumbbell or kettlebell. Detailed instructions on how to execute this exercise correctly are provided above.
What muscle groups does a plank pull through work?
Plank pull throughs focus on various muscle groups in your upper and lower body. Refer to the guide above to learn about some of those groups, including muscles in your arms, shoulders, core, and legs.
Conclusion
Overall, the plank pull through is an exceptional exercise for core development. It requires minimal equipment and is highly efficient. Are you considering adding it to your regimen?
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References
- Gottschall, J. S., Mills, J., & Hastings, B. (2013). Integration core exercises elicit greater muscle activation than isolation exercises. Journal of strength and conditioning research, 27(3), 590–596. https://doi.org/10.1519/JSC.0b013e31825c2cc7
- Saeterbakken, A. H., Andersen, V., Behm, D. G., Cumming, K. T., Prieske, O., Solstad, T. E. J., Shaw, M., & Stien, N. (2021). The Role of Trunk Training for Physical Fitness and Sport-Specific Performance. Protocol for a Meta-Analysis. Frontiers in sports and active living, 3, 625098. https://doi.org/10.3389/fspor.2021.625098
- Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897