Gripping side plank

Gripping side plank (Flag plank)

Skill Tree

Muscles

Technique

  1. Stand sideways next to stall bars or a vertical pole, feet together at some distance from it.
  2. Grab the bars with both hands, the top hand above your head and the bottom hand around hip height, arms straight.
  3. Lean your body sideways into a straight line from head to feet, like a Side plank with the hands on the bars.
  4. Pull with the top arm and depress the scapula ( Shoulder depression ); push with the bottom arm. Hold the position.

Form tips

  1. Keep your Abs tight and avoid arching your lower back.
  2. Move your feet farther from the bars to make it harder: this is a step toward the Human Flag .

Similar Exercises

Equipment