Moves/Slider single arm plank with sweeps

Slider single arm plank with sweeps

ID: 830

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Exercise Types:
Core Resist, Upper Push
Contraindications:
Lower Back Problems, Shoulder Issues/Mobility, Wrist Problems
Equipment:
Sliders
Applicability:
Group
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Quality of movement always takes priority over speed or load.
  2. 2. Brace as if preparing to take a punch — 360 degrees of core tension.
  3. 3. Progressive overload is achieved by increasing lever arm, load, or time, not by cheating range.
  4. 4. Squeeze glutes to reinforce pelvic neutrality and lower back protection.

Regression:

Reduce resistance or duration by 30% and prioritise a perfect position over grinding through.

Progression:

Progress to a single-limb support position: one-arm plank, single-leg hold.

Common Problems:

Lower back extension substituting for core tension — cue rib cage down and posterior pelvic tilt.