Single Arm Ring Plank

Instructions for proper form

Begin in a plank position with your feet shoulder-width apart and the gymnastic rings set up at an appropriate height. Adjust the rings to a height where your hands can grasp them while maintaining a straight line from head to heels. Hold one ring with one arm and keep the other arm at your side or extended. Engage your core, ensuring your body forms a straight line. Avoid arching or sagging your lower back. Maintain a neutral neck alignment throughout the exercise. Hold the position and actively resist rotating your torso.

Common mistakes to avoid

Avoid sagging or arching your back, as this can lead to lower back strain. Don’t let your shoulders hunch up towards your ears or your elbows flare out. Ensure the opposite elbow and body do not twist during the hold, which could compromise your stability. Additionally, avoid using momentum to maintain the position rather than engaging your core.

Benefits

Specific benefits of the exercise

The Single Arm Ring Plank effectively targets the abdominals, especially the rectus abdominis, while also enhancing core stability and overall body control. It builds shoulder stability and improves balance due to the nature of working with gymnastic rings.

Expected results and timeframe

With consistent practice, individuals can expect improved core strength, better stability in the shoulders, and enhanced overall performance in other exercises. Results can typically be seen within 4-6 weeks of regular training, given proper form and progressive overload..

Who this exercise is best for

This exercise is ideal for intermediate individuals looking to challenge their core stability, improve functional strength, and enhance control. It’s particularly beneficial for athletes and those interested in calisthenics and functional fitness.

Scientific studies supporting its effectiveness

Studies indicate that anti-rotational exercises, like the Single Arm Ring Plank, engage core muscles more effectively compared to traditional planks. Research in exercise physiology suggests that such isometric holds improve muscle endurance and core strength, contributing to better athletic performance.

Variations

Beginner modifications

To modify this exercise for beginners, start with both arms on the rings, focusing on maintaining form. Once comfortable, graduate to a single arm while keeping the other hand against the wall or an object for support. Alternatively, perform the plank on your knees instead of your toes.

Advanced progressions

For advanced practitioners, progress to lifting the opposite leg during the hold, increasing the demand on your core stability. You can also incorporate dynamic movements such as ring rows or push-ups with the single-arm plank to challenge coordination and strength further.

Integrations

Complementary exercises

Incorporate exercises such as hanging leg raises, planks, bird dogs, or rotational med ball throws to target the similar muscle groups and enhance overall core strength.

Super set recommendations

Pair the Single Arm Ring Plank with exercises that complement core stability and strength, such as weighted push-ups or renegade rows, for efficient super sets that target both core and upper body.

Sample workout routines

A great workout routine could include: 1) Single Arm Ring Plank (30 seconds each arm), 2) Hang Leg Raises (10-15 reps), 3) Ring Push-Ups (8-12 reps), followed by 4) Side Planks (30 seconds each side).

Exercise combinations

Combine with exercises like ring dips or stability ball passes to create an effective full-body workout focusing on strength and stability.

Best time to do this exercise in your workout

The best time to perform the Single Arm Ring Plank is during the core portion of your workout, either at the beginning when you’re fresh or as part of a circuit towards the end for fatigue resistance.