Single Arm Parallette Plank

Instructions for proper form

Begin in a prone position with your hands on the parallette bars. Keep your feet together and extend your body straight back. Engage your core to prevent your hips from sagging. Shift your weight to one arm while maintaining a straight line from your head to your heels. Keep your body stable and avoid rotating your torso. Hold the position for a set duration, then switch arms. Ensure that your non-weight bearing arm is relaxed at your side or resting on the bars for support.

Common mistakes to avoid

Avoid letting your hips sag or your back arch excessively. Don’t rotate your torso; it should remain stable throughout the plank position. Make sure to keep your shoulders aligned with your wrists and avoid shrugging your shoulders up towards your ears.

Benefits

Specific benefits of the exercise

This exercise targets the abdominals intensely, particularly the rectus abdominis, while also engaging stabilizing muscles throughout the shoulders and core. It promotes anti-rotational strength, enhancing overall core stability.

Expected results and timeframe

With consistent practice, you can expect increased core strength and stability within 4-6 weeks. Improved performance in other exercises requiring core stability will be noticeable as you progress..

Who this exercise is best for

This exercise is ideal for those with an intermediate fitness level looking to enhance their core strength and stability. It’s suitable for athletes, fitness enthusiasts, and anyone seeking to improve their performance in calisthenics or functional movements.

Scientific studies supporting its effectiveness

Studies indicate that anti-rotational exercises like the Single Arm Parallette Plank effectively activate core muscles more than traditional static planks, improving both strength and endurance in the midsection.

Variations

Beginner modifications

For beginners, practice the plank with both arms on the bars to build stability and core strength before progressing to the single arm. Another option is to perform the plank on your knees instead of your toes.

Advanced progressions

Advanced variations can include adding a row with the free arm or performing a single-arm plank with one leg elevated to increase the challenge and engage additional stabilizing muscles.

Integrations

Complementary exercises

Complement this exercise with traditional planks, shoulder taps, and side planks to build overall core strength and stability.

Super set recommendations

Pair this exercise with push-ups or dips for a super set that targets both the core and upper body, enhancing overall strength and endurance.

Sample workout routines

A sample workout routine could include: 3 sets of Single Arm Parallette Plank (30 seconds each arm), followed by 3 sets of Push-Ups (10-15 reps), and finish with 3 sets of Bicycle Crunches (15-20 reps per side).

Exercise combinations

Combine this plank variation with exercises like the Bird Dog or Stability Ball Roll-Outs for a comprehensive core workout that also enhances balance and coordination.

Best time to do this exercise in your workout

Incorporate this exercise in the core segment of your workout after your warm-up but before major lifts or strength movements to fully engage your core and prepare for more demanding exercises.