Lower back sags on the forward slide
Anterior core fails as the lever arm increases.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Core · Core
Plank Body Saw
Coaching cues
- Forearm plank on a smooth surface or with sliders under the elbows
- Slide the body forward and back — small range of motion
- The forward motion increases the anti-extension demand dramatically
- Maintain a rigid plank throughout — no sagging
Common faults 2
Hips pike on the backward slide
Body folds at the hip on the return; plank integrity is lost.
Overactive muscles
Hip flexorsLatissimus dorsi
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗