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RatCreature ([personal profile] ratcreature) wrote in [community profile] lifting_heavy_things2014-11-07 03:58 pm

side plank technique question

I've been doing the easier side plank version where you are on your knees and can hold that for a while now and wanted to switch to the more difficult one, where the support is your feet, but I keep slipping or wobbling and it is uncomfortable on my feet to try to support my weight on just the side of one foot. How do people do this?

In most of the pictures I've seen people wear sport shoes, and I'm doing my exercises at home on a mat barefoot. Is that the reason, that the shoes stabilize the feet? Can I position the feet some other way for something more stable that's still harder than from your knees?
heuradys: closeup of Dom from Bell X1 playing bass, silver found H on wall behind (Default)

[personal profile] heuradys 2014-11-07 03:49 pm (UTC)(link)
Try having your feet against a wall.
lyorn: (Default)

[personal profile] lyorn 2014-11-07 09:00 pm (UTC)(link)
I just did that in thick socks on a polished granite floor, so it's not the ground and not the shoes (but, ouch, my poor elbow).

How I do it: Check that my elbow is really right under my shoulder, or even (looks into mirror) a tiny bit furter south. Stretch my body from there. Make ground contact with the whole lenth of the outside of the low foot. Have the top foot right on top of the low one, as if I were standing with my feet as close togehter as possible. The top foot also presses down and keeps the whole thing stable. I flex my feet and toes "upwards" (towards my nose), look straight ahead and let the tension go up through my body. *Then* I lift my hip off the floor.

Most likely problem is a lack of tension in your feet and calves, I'd suspect, or maybe you are twisting your hips -- this twist is nearly impossible when you have your knee on the floor, much easier with only a foot!

A mat might tempt you to create too long or too short a distance between points of ground contact, because the ideal point might be where the mat ends. Start (start = set elbow on ground) on different places on the mat, see what fits.