The Bear Plank has replaced the traditional Front Plank and become my go-to, beginner anti-extension exercise. While front planks are great it can often be difficult to get new clients to effectively manage the position of their pelvis with their hips extended.
⠀⠀
By flexing the hips into a quadruped position it shortens the lever on the pelvis making it easier to relatively posteriorly tilt and engage your oqliques.
⠀⠀
Additionally, by pressing your heels into the wall it provides a stable external surface for the client to receive feedback from and brace against.
⠀⠀
Quick Cues:
????Screw the hands into the ground.
????Inhale through the ???????? 4 seconds/Exhale through the ???? 8 seconds.
????Break the wall with your feet.
????Point your belt buckle towards your belly button.
⠀⠀
Give these a try and let us know how you like them!
Menu
