Front plank

Category: Strength

Level: 1

Carla van den Berg

  • Straight line from head to ankles
  • Shoulders engaged; flat t-shirt sitting across the shoulder blades
  • Elbows directly under shoulders
  • Hands can be clasped together in the centre, set straight in front of elbows
  • Hips too high ('tenting' shape)
    • Cue "Lower hips so they are closer to the ground"
  • Hips too low ('sagging')
    • Cue "Raise hips slightly towards the ceiling"
  • Rounded lower back ('sagging')
    • Cue "Pull belly-button up towards ribs"
  • Rounded shoulders
    • Cue "Pinch shoulders back towards spine"
  • Elbows tucked too far back towards hips
    • Cue "Move hands forward"
  • Head hanging down
    • Cue "Long, strong neck"
    • Cue "Look up through the eyebrows"
  • Activates trunk muscles
  • Trunk stability
  • Reinforces proper trunk and pelvis positioning needed for a safe spine position in rugby
  • Activates shoulder muscles