In this lesson, you will learn how to perform a plank bridge. This is an isometric exercise for the core area, where you start in a push-up–like position with your forearms on the floor. By adjusting the position of your hands, you can focus more on the arms, shoulders, chest, or back.
For more information on isometric strength training, click here. You can also find more track-and-field–related training methods in the Track and Field section.
Description: Plank Bridge – Isometric Core Strength
Lie face down on the ground and place your elbows directly under your shoulders. Your forearms should be flat on the floor and parallel to each other. Your hands can either be clenched into fists or open — it doesn’t matter.
The key to this exercise is not to hollow (relax) your back. In fact, slightly round your back and keep your abdominal muscles tight throughout. You can raise your head slightly, but it’s better to keep the upper part of your spine — including your head — parallel to the floor.
The further your feet are from your elbows, the more difficult the exercise becomes.
Hold this position for 10 to 30 seconds, or until you can no longer maintain a straight back. If your back begins to hollow, the exercise loses its effectiveness.
Trainer Advice: Plank Bridge – Isometric Core Strength
Different Variations:
This is an isometric bodyweight exercise — there’s no need to add extra weight to your back. If you need a greater challenge, simply hold the position longer or switch to a different exercise.
Breathe slowly and with control throughout the movement.
Related Topics: Plank Bridge – Isometric Core Strength
Videos: Plank Bridge – Isometric Core Strength
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