Core strength is essential in almost every aspect of working out. The core is engaged in so may exercises, and for this edition of Fit Minute, Lynch/Van Otterloo YMCA’s Jeff Hunt demonstrated a modified plank exercise that also works the back.
To begin, Hunt says to grab a dumbbell, kettlebell, or any other type of weight.
“You’re going to use the dumbbell or kettlebell as your handle, and the other hand is going to be on the ground,” he said.
He continued by saying that your entire body should be “very stable.”
“The key idea here is you’re keeping your whole body nice and straight, keeping the core tight,” Hunt said. “Your feet are going to be spread apart so you can keep three points of gravity there, so you’re not going to be off balance, you’re not going to be shifting your body the whole time.”
After you get into position, Hunt says, you are going to row up to your hip with the weight, and then back down, slow and controlled before switching sides.
Hunt says a modification to the exercise can be dropping the knees down to the floor to make it easier on the core, or using a heavier weight on the row.
For those who are just starting out, Hunt recommends using anywhere between 5 and 10 pounds on the row.
“That will give you a good idea of trying to find that balance of it, which is one of the hardest parts of the exercise,” he said. “When you’re moving the weight on one side and one hand on the ground, you tend to start to lean.”
“So we want to prevent that as much as we can,” he added. “You can think of your chest towards the ground, hips towards the ground, you want to maintain that the whole time and not sway your body.”
The exercise, in addition to the back and core, works on the shoulders as well as stability. With the row involved, that works out the bicep and back as well. Since you are in a plank position, Hunt says that it also, of course, works the core.
“Since your offset, your obliques are engaged, just all around, and your core is trying to maintain balance and stability,” Hunt said.
For the exercise duration, Hunt recommends doing a range of eight to 12 repetitions. If you can’t get to eight reps, he says to go lighter on weight, and if 12 is too easy, you can either add weight or add a pause at the top of the row to make it more challenging.