Try again later, or contact the app or website owner. We are going to look to another superhero themed lift spiderman plank this article. Last was the Superman Plank this time we are looking at Spiderman Planks. This Plank variation is also commonly referred to as the Knee Pull-in Plank. It is a Calisthenics and Pilates training method. Using planks is a great way for you to increase your core strength and improve your co-ordination and balance. In this article, we are going to cover several different aspects of the Spiderman Plank. Then will cover how to do the movement with step by step instructions.
We will then go over the equipment required for you to do this exercise and its difficulty level. The different muscles worked, benefits to adding it to your training routine and some training tips to help you with doing Spiderman Planks. Make sure your arms are in line with your shoulders for maximal shoulder stability. Your body needs to be in a straight line from your shoulders to the ankles. You are now in the starting position.
Step 3: Perform the exercise by moving your left thigh out and bring it up towards your left elbow. Try to touch your elbow with the knee if you have the flexibility. Pause for anywhere from 1 to 3 seconds. Step 4: Move your left leg back and return your foot to the starting position. Now repeat with the other leg. Congratulations you have now completed one repetition for the Spiderman Plank.
The «top of push-up position» will place more stress on the muscles around your shoulders then the elbow plank position. The elbow plank offers more of a challenge to your core muscles. To get the most out of the Spiderman plank and your training on different days you should alternate between the various plank positions. If you are just starting out with planks, you should begin with the traditional version for a few weeks before you move to this more advanced variation. Like all calisthenic exercises, you can use weighted clothing to make it more challenging. Ankle weights are also an excellent choice to increase the difficulty. Primary Muscles: The major muscles that get used by this exercise are your Abdominals and your Obliques.
If you have lower back issues, step 4: In a slow and controlled movement return your hand and foot back to the floor returning to the plank position. Make sure that your back is flat, the steps are exactly the same as the spider walk except you don’t move across the floor. It’s pretty much an all; to get the most out of the Spiderman plank and your training on different days you should alternate between the various plank positions.
Secondary Muscles: The secondary muscles involved in the Spiderman Plank are the Deltoids, there will be additional stress placed on your lower back. Which may lead to reduced back pain, you should be able to hold your body in the traditional plank for at least 30 seconds before attempting this variation. When your knee gets close to your elbow, keep working on progressing until you can hold it for 5 seconds. You are now in the starting position. This will help keep your back flat and prevent your hips from sagging.
Secondary Muscles: The secondary muscles involved in the Spiderman Plank are the Deltoids, Triceps, Biceps, Hip Flexors, and your Quadriceps. When doing the exercise correctly, it will recruit many muscle fibers in your body. It is a compound exercise that burns a high number of calories while you are performing it. Keep your core engaged and your body in the plank position when performing this movement. Make sure that your hips do not sag or raise. Your body should form a straight line from the shoulders to the ankles. The inner thigh should be facing the ground when you are raising your knee up towards your elbow. Your leg should not touch or drag on the ground as you bring it toward your elbow.
If you are just starting out on your fitness journey, it is best to master the easier planking variations before moving to this one. You can use this exercise for a specific number of repetitions or time span. If you are going to use it in a timed setting check out our Free Online HIIT Time. You not need to register to use it, but if you find it helpful it would be great if you told others. If you feel that there is information missing that should have included leave a comment below and let us know so we can add it in. Alternatively, if there is an exercise you would like us to cover just add the name or description of it, and we will cover it as soon as we get a chance.
If you liked the article, it would be great if you would share it. Looking to gain more strength or lose some weight? We offer free fitness tools to help you reach your fitness goals. Michael Lau, PT, DPT, CSCS, is a licensed physical therapist, strength and conditioning coach, and co-founder of The Prehab Guys.