Exercise of the Week: Side Plank with Eccentric Lateral Raise

TIRED OF BORING PLANKS? ADD THIS FOR A NEW CHALLENGE

The side plank is a great exercise for lateral stability and really targets the obliques to help you create an aesteticaly appealing  tight midsection.  It will also build strength to help you resist the forces opposed to you in other exercises in the gym, sports, and daily life

The side plank, as beneficial as it is, can get rather boring.  Hold for one minute, ok now shoot for two.  What are you working towards? The ability to hold for a world record time without dying of boredom in the process?

No thanks, not interested.

I believe one minute is sufficient enough and when that is achieved, then making that one minute more intense.

That is where the Side Plank with Eccentric Lateral Raise comes in.  (long name I know but works for now)

To set up, get yourself into a side plank…

-Lay on your side with bottom arm in an L shape with upper arm perpendicular to the floor.

-Set your shoulder back, tighten your abs.

-Lift your hips off the floor, maintaining a straight line from head to ankle.

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now add the eccentric lateral raise…

-Holding a dumbbell in the top hand at your hip (go light on weight).

-Raise the arm up to the ceiling, then lower back down as slooooowly as you can.  Seriously the slower the better (more intensity) You are shooting for 1 minute not an amount of reps on the lateral raise.

-Raise the arm back up and repeat until desire time is completed.

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As you fatigue, make sure to keep the top arm and dumbbell in alignment with the hip.  Do not allow the arm and dumbbell to travel forward of the body.  This will eventually pull you out of alignment and breaking your form.

The total exercise goes a little something like this….

 

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About The Author

Kevin Fulton

Kevin Fulton is personal trainer in Pittsburgh, PA. His goal is to help his clients look, feel, and move better. In his spare time you can find him under a barbell or practicing jiu jitsu.

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