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Advanced plank advice
I really need some advice for getting the advanced plank. Most moves I learned so far I got pretty quickly, but the advanced plank doesn’t want to work for me.
I am laying back in regular plank, my top hand low, upper body twisted to the side a bit and then trying to grab the pole below me. But I can’t get a full grip. I will have to let go of my top hand to be able to fully grab with my bottom hand. I guess I have short arms. Any tips or advice I can try. -
10 Replies
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This was a REALLY hard move for me and one that I am still not completely stable in all the time. For me finding the perfect balance point was key. Also, it required me to have my cooch way closer to the pole than I do for the regular plank. It does not matter how short/long your arms are, what is important is creating that angle. Your hand should be nowhere near your butt as it is for a wrist seat and that arm should be straight. There is also a twist of the torso involved so it is not just a straight line.
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I have sort arms too (and a long torso) – for me, I have to make sure my hips are really pushed into that pole, and the pole as close to my girly bits as possible – as an instructor once told me 'put the pole in your neighbours yard, not your own'.
Try getting into it from a jasmine (then pike a little to get your bits closer) to get used to the angle of it, that is how I got it.
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Crap – *short arms 🙂
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What Chemmie said. Plus, it finally clicked for me when I concentrated on making sure I was REALLY leaned over to the side. Make sure your hips are turned towards the crossed leg. So, it's almost like your entire body is turned to the side, not just upper body. Also, really squeeze those thighs together. When you twist your body like this, you should be able to get your hand under you low enough, like Chem mentioned. Good luck and keep trying!
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Ok I will try to put e pole closer to my girls parts and see if that helps. I do the whole twisting thing and try to grab low with a straight arm. But it is kinda scary not to be able to have a full grip and then let go of the top hand.
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Good one me… I meant brass bridge, not jasmine. Sorry Sassylina 🙂
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For me, it really helped to visualize pushing my hips UP to the ceiling as well as over to one side. For my body, advanced plank requires an arched back to feel secure, while regular plank doesn't. Kind of like doing an upside down superman. That may not be the case for all, but try it?
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One of my top favourite tricks so I should try to help! I've got long arms tho, and I do think it must make it a little easier.
You've gotten some good advice already regarding turning the body to the side. Then it's also important to push hips upwards and legs down (so it actually looks like a bow and not a "plank" really). It will give more stability. The low arm should be really low and the upper back arched.
I can reach the pole with the bottom arm without taking the top arm off, but I cannot put it as low as I want, so I slide the bottom arm down the last bit just as I take the top arm off. You can see me do it here at 1:00 : https://www.youtube.com/watch?v=OqAwNSVY1wo
It's a little scary before you can trust that you're going to get into place when taking the top arm off I know… Good luck!
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Have you tried working on it from the ground?
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I finally nailed this move last Friday after working on it for two months. For me., it took going back and working on my layback to make sure I was super comfortable and strong in that move. Then when I went back to working on the advanced plank, it was a lot easier!
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