We are going to look to another superhero themed lift for 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.
First, we will cover how to perform the Spiderman Plank with video (above), and image examples. 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.
Superman Plank How to Guide
Step by Step Description
- Step 1: Lie flat on the floor with your chest pointing down towards the floor (also called the prone position). Place your palms or elbows onto the floor (choose whatever feels more comfortable). Make sure your arms are in line with your shoulders for maximal shoulder stability.
- Step 2: Lift your body off of the floor, so only your toes and (palms or elbows) stay on the floor supporting your body weight. 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.
Plank Position Training Tip
You can use either the "top of push-up" position (where your palms are on the ground and arms are fully extended) or the elbow plank position.
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.
The Spiderman Plank is an advanced level exercise.
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.
The Spiderman Plank is a calisthenics exercise, so the only piece of equipment you need is your body.
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.
- Secondary Muscles: The secondary muscles involved in the Spiderman Plank are the Deltoids, Triceps, Biceps, Hip Flexors, and your Quadriceps.
Spiderman Plank Benefits
It improves your balance, strength, and coordination.
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 elbows or palms (whatever one you placed on the floor) need to stay directly in line with your shoulders to reduce the chance of a shoulder injury.
Your leg should not touch or drag on the ground as you bring it toward your elbow.
Hopefully, you will try this exercise and see for yourself all of the benefits that it has to offer.
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.
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