Handbalancing Guide – Exercise: The Plank Hold

InBody, Exercises, Handstand, Movement
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The Plank is a fantastic exercise to add to your warmup and mobilization phase of your handstand and handbalancing work. It’s also a fun exercise to modify and play around with.

Why do it?

When it comes to handstand and handbalancing, the plank serves multiple purposes:

  1. Adding Core-Strenght:
    Your core is one of the key areas in your handstand work. Strengthening it is essential not only for the correct posture, but also to prevent injuries. The plank (and it’s variations) is one way to do just that.
  2. Wrist & Shoulder Warmup:
    When you are in handstand your wrists and shoulders have to carry your entire weight. It’s a good idea to introduce that weight slowly. The plank is a great tool to treat your wrists and shoulders with respect.
  3. Breathing under Stress:
    Controlled breathing in handstand is absolutely essential. This can be tricky when you’re also supposed to hold a consistent tension in your core. The plank gives you a chance to practice this without having to focus on all the nuances of a correct handstand.

Execution

Even if holding the basic plank is pretty simple, here are a few things to look out for:

  1. A straight line from Head to Toes
    Keep it straight. It’s a good idea to check yourself in a mirror from time to time.
  2. Shoulders above Hands
    Pretty self-explanatory. Keep it straight and strong.
  3. Core under Tension
    Keep your abs engaged. This feels like pulling them inwards, towards your spine.

Variations

In general: If you can hold the normal plank for 60 seconds with relative ease, I’d recommend adding some variations. Execute each of those slow and with control.

Move Shoulder Position

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Move Shoulder Position

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  1. Move shoulder position
  2. Lift your hands
  3. Grab-under
  4. Sideway plank
  5. Toe touches
  6. Swipe feet to front
  7. Swipe feet to side
  8. Swipe feet to front and side
  9. Come up with your own

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