Moves/Slider forearm plank pikes

Slider forearm plank pikes

ID: 831

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Exercise Type:
Core Resist
Contraindications:
Lower Back Problems
Equipment:
Sliders, Floor Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Neutral spine throughout; no rounding or hyperextension.
  2. 2. Progressive overload is achieved by increasing lever arm, load, or time, not by cheating range.
  3. 3. The load creates the demand — if it does not feel like a challenge, increase it.
  4. 4. Squeeze glutes to reinforce pelvic neutrality and lower back protection.

Regression:

Reduce the lever arm — bring the load closer to the body. Widen the stance for more base stability.

Progression:

Combine with an upper-body pull or push to challenge the core against a loaded limb pattern.

Common Problems:

Position breaks down before the set ends — reduce time or load and rebuild gradually.