External Rotation Planks
Starting Posture
Start in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
How to Exercise
From the plank position, rotate your body to the side while you lift one arm up towards the ceiling, keeping it in line with your shoulder. Hold for a few seconds before returning to the plank position. Repeat on the other side. This counts as one rep.
Breath Control
Inhale as you rotate and lift your arm, exhale as you return to the plank position.
Common errors
A common mistake is allowing your hips to drop or rotate during the movement. Another mistake is lifting the arm too high, which can strain the shoulder. Make sure to keep the arm in line with the shoulder.
Weights
Grips
Variations
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on engaging your core and stabilizing your body throughout the movement. Keep your hips level and avoid letting them sag. Start with a few reps on each side and gradually increase the number as you build strength.
Cautions
Avoid overarching your back or rotating too far, as this can strain your lower back and shoulders. If you feel any pain or discomfort, stop the exercise immediately.