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Plank Bridge - Isometric Core Strength

In this lesson you will learn how to do a plank bridge.
This is an isometric exercise for the core area, where you start in a push-up-like
position with the forearms on the floor. By altering the position of the hands you can
put more attention on arm, shoulder, chest or back strength.
For information on isometric strength training, click here.
Find more track and field related training methods at track and field main.

 

 

Technical description: Plank Bridge - Isometric Core Strength

  • Lie face down on the ground and plant your elbows right under your shoulders.
    Your forearms should be flat on the floor and parallel and the hands can either be
    closed to fists or opened - doesn't matter.
  • What's important about this exercise, is that you must not hollow ( relax ) your back.
    Actually round your back slightly and keep your abdominals under contraction.
    You can raise your head a little, but it would be better if you kept the upper part of your spine ( and the head ) parallel to the floor.
  • The further your feet are from your elbows, the harder.
  • Hold this position for 10 to 30 seconds or until you can't maintain a straight back.
    If you hollow your back, the whole exercise is useless.

 

 

Trainer advice: Plank Bridge - Isometric Core Strength

  • Different variations:
    While maintaining the back slightly rounded, you can alter the position of your hands.
    • If your elbows are under your abdominals ( angle<90° ), you also work your shoulders.
    • If you plant your elbows in front of your shoulders ( angle>90°),
      you train your back muscles.
    • If you separate you forearms more than shoulder width,
      your chest muscles get a nice workout.
    • And to focus on your arms and the back,
      try to lift your elbows and keep your hands on the floor.
  • This is an isometric body weight exercise.
    There is no need to put extra weight on your back.
    If you need a harder exercise, hold this position longer or do another exercise.
  • Breath slowly and concentrated.

 

 

Related topics: Plank Bridge - Isometric Core Strength

 

 

Videos: Plank Bridge - Isometric Core Strength

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