Suspension Side Plank Reach Through

Instructions for proper form

Start in a side plank position with one arm extended on the suspension trainer. Your body should form a straight line from head to heels. Engage your core, keep your hips lifted, and avoid sagging or rotating your body. With your free arm, reach forward, rotating your torso while maintaining the side plank position. Bring your free arm back to the starting position and repeat, ensuring your movement is controlled.

Common mistakes to avoid

Avoid letting your hips drop or your body sag. Do not rotate your hips too much; the movement should come from your core. Ensure your arm is not overreaching which can destabilize your position. Additionally, avoid holding your breath as you perform the exercise.

Benefits

Specific benefits of the exercise

This exercise targets the obliques effectively while also engaging the entire core. It enhances rotational stability, which is essential for athletic movements and daily activities.

Expected results and timeframe

With consistent practice, you can expect improved core strength and stability within 4-6 weeks. Increased definition in abdominal muscles may also occur as body fat percentage decreases with overall training..

Who this exercise is best for

This exercise is best for advanced practitioners looking to develop specific core strength, athletes requiring rotational stability, or those wishing to challenge their balance and coordination.

Scientific studies supporting its effectiveness

Research indicates that rotational exercises like the side plank reach through engage multiple core muscles significantly more than standard plank variations, leading to improved strength and function (Refer to studies in the Journal of Strength and Conditioning Research).

Variations

Beginner modifications

To modify for beginners, you can perform a standard side plank without rotation. Alternatively, reduce the angle of your body by bending your knees and keeping them on the floor while maintaining the same plank posture.

Advanced progressions

For a more advanced variation, try adding a leg lift on your supporting leg while maintaining the reach through movement. Alternatively, perform the exercise on one leg for increased instability.

Integrations

Complementary exercises

Incorporate exercises like Russian twists, hanging leg raises, or plank variations to enhance core stability and strength.

Super set recommendations

Super set with exercises like the medicine ball rotation or the bird-dog exercise to further engage the core and improve stability.

Sample workout routines

Combine the Suspension Side Plank Reach Through with push-ups, pull-ups, and plank variations in a circuit routine targeting upper body strength and core stability.

Exercise combinations

Pair this exercise with the Suspension Trainer Row for an upper-body pull, followed by more dynamic movements like burpees or mountain climbers to maintain an elevated heart rate.

Best time to do this exercise in your workout

Best performed in the core section of your workout after major lifts or during the finisher section when you want to specifically target core stabilization.