Alternating Single Arm Dumbbell Feet Elevated Plank Pull Through

Instructions for proper form

Start in a plank position with your feet elevated on a bench. Your body should form a straight line from head to heels. Grip a dumbbell with your right hand, keeping your left arm extended. Engage your core and pull the dumbbell through your midline while maintaining stability in your hips. Return the dumbbell to the starting position and repeat on the left side. Ensure your hips remain level and avoid rotating your torso.

Common mistakes to avoid

Avoid sagging or elevating your hips, as this can lead to back strain. Do not rotate your torso excessively while executing the pull-through; keep your movements controlled and maintain a neutral spine. Ensure your feet remain elevated and do not let them drop towards the ground.

Benefits

Specific benefits of the exercise

This exercise effectively targets the abdominal muscles, particularly the rectus abdominis, while also enhancing shoulder stability. It improves core strength, overall body control, and coordination through anti-extension and anti-rotational engagement.

Expected results and timeframe

With consistent effort, you can expect improved core strength and stability within 4-6 weeks. Increased endurance for other exercises and activities may also be noticeable over this timeframe..

Who this exercise is best for

This exercise is best suited for individuals at an intermediate fitness level looking to enhance their core strength and stability. It is ideal for athletes, fitness enthusiasts, or anyone wanting to improve their functional strength.

Scientific studies supporting its effectiveness

Studies have shown that anti-rotational exercises, like the plank pull-through, significantly engage the core and enhance stability. Research supports the effectiveness of compound movements in developing overall functional strength and promoting core stability.

Variations

Beginner modifications

For beginners, perform the exercise without weights or use a lighter dumbbell. You can also lower your feet to the ground instead of using a bench to decrease difficulty while mastering the plank position.

Advanced progressions

Advanced practitioners can increase the weight of the dumbbell or try using a stability ball underneath their feet for added instability. You can also incorporate a push-up between each pull-through for a more dynamic exercise.

Integrations

Complementary exercises

Complement this exercise with planks, bird dogs, or side planks to enhance core stability and strength. Incorporating dead bugs may also help reinforce the anti-rotational aspect.

Super set recommendations

Super set this exercise with exercises like dumbbell rows or overhead presses to enhance upper body strength while maintaining core engagement.

Sample workout routines

1. Warm-up: 5-10 minutes of dynamic stretches. 2. Alternating Single Arm Dumbbell Feet Elevated Plank Pull Through: 3 sets of 8-10 reps per side. 3. Plank: 30-60 seconds. 4. Dumbbell Shoulder Press: 3 sets of 10-12 reps. 5. Cool down and stretching.

Exercise combinations

Combine with kettlebell swings and Russian twists for a complete core and power workout, or pair with squat variations for a full body strength routine.

Best time to do this exercise in your workout

Incorporate this exercise in the core or strength portion of your workout, ideally after your warm-up but before isolation exercises targeting smaller muscle groups.