One thing I like to do in my strength training workouts is to pair an endurance exercise (e.g., more moderate weights for around 15 reps) with a strength exercise (e.g., heavier weights for around 8 reps). The endurance exercise warms up the muscles and helps prepare the body for the more strenuous exercise to come. I also like that my workout includes a mix of intensities - too much heavy training can be daunting, while too much lighter training can be tedious, so having both gives me the best of both worlds.
This power plank row is one of my favorite new endurance exercises because it challenges the abs and lower back as well as the arms and the lats. The idea is to hold a plank position while doing a one-arm row with a dumbbell or a kettlebell. The challenge comes in when you have to brace your body to keep from tilting, rotating or sagging as you lift the weight up and down - something that's harder than it looks. This move is great before a heavy set of dumbbell rows or barbell rows or as part of your core routine.
It helps to take the feet wide for a more stable base the first time you try this exercise. Focus on keeping the body straight, especially when pulling the weight up (you'll be tempted to rotate, but try to keep the hips and shoulders square to the mat). This move isn't for everyone, of course, and you should skip it if you feel any pain in the back, shoulders or anywhere else. One modification is to do this on the knees. You could even kneel on a BOSU Balance Trainer for this one, which will challenge your balance in a whole different way.
Do it right: Get into a plank position, on the hands and toes, keeping the core braced and the body in a straight line. Grab a moderate weight (I'm using a 10-lb kettlebell here) and pull the elbow up to torso level in a rowing motion. Lower the weight, lightly touching the floor, and continue rowing while keeping the plank position. Repeat for all reps (8-16) and then switch sides.
I really like what you are saying in terms of the variety that you have in your training regime. This is the one thing that puts people off in the early stage of training is that they do the same thing every single training session. If you have focus that’s great but if you’re trying your best just to keep training then variety is a great tool to keep you motivated.
I am interested in body fitness and would like help on what to do inorder to prevent my stomach from protruding.Also, i weigh 65kg what sort of weight would be most convenient and proper for me to lift as a beginner?pls help send me some advise..
great exercise. It’s one of the few that I can do, in spite of all my joint and tendon problems. I’m very encouraged
This is a great exercise focusing on core strength plus some. I also like doing a similar exercise using a bosu ball. You can use the ball right side up or reverse it depending on skill level. Instead of holding the non-rowing hand in a plank; forearm down; place your hand on the bosu fully extended. This allows for more range of motion in the rowing arm.
This is a great exercise. I do it all the time even though it really takes a lot of core strength! I am not sure if you have heard of a fairly new product called Power Balance but it is an athletic wrist band that increases strength, balance, and flexibility. I’ve noticed it helps me a lot with controlling my balance with these types of exercises, like the plank.