Saw Plank
CoreIsometric
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Body Part: Abs
Description
The Saw Plank is an advanced core exercise that targets the abdominal muscles, obliques, and shoulders. It involves a dynamic movement that enhances stability and strength by incorporating a forward and backward sawing motion while maintaining a plank position.
How to Perform
- Start in a forearm plank position with your elbows directly under your shoulders and your body in a straight line from head to heels.
- Engage your core and maintain a neutral spine throughout the exercise.
- Shift your body weight forward by pushing through your toes, moving your shoulders past your elbows.
- Reverse the motion by pulling back with your toes, bringing your shoulders behind your elbows.
- Continue this sawing motion for the desired number of repetitions or time.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Keep your core tight to prevent sagging or arching of the lower back.
- Focus on controlled movements to maximize muscle engagement and avoid injury.
- Ensure your shoulders remain stable and do not collapse during the exercise.
- Breathe steadily throughout the movement to maintain endurance and control.
- If you feel strain in your lower back, adjust your form or reduce the range of motion.
Common Mistakes
- Allowing hips to sag or rise, compromising core engagement.
- Failing to maintain a straight line from head to heels.
- Moving too quickly, reducing control and effectiveness.
- Not fully extending shoulders forward and backward.
- Holding breath, limiting oxygen flow and endurance.
- Letting shoulders collapse, increasing neck strain.
- Engaging lower back instead of core, risking strain.
- Neglecting to align wrists under shoulders, causing instability.
- Using momentum instead of controlled muscle movement.
Recommended Exercises
Explore exercises related to Saw Plank for abs training and similar movement patterns.
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