Two Bench DB Plank Row


Here’s what Tony has to say:

What Does It Do:  Before I get to that, I have to say that I’ve done my fair share of exercises that make me hate life – bulgarian split squats, turkish get-ups, high rep squats, Prowler pushes, etc – but as simple as this one looks, it’s about as enjoyable as setting your face on fire.

To that end, this is an excellent exercise that trains both core stability while simultaneously allowing for one to get a bit more horizontal pulling into their repertoire.

The added “row” component really pushes the envelop in terms of making this a brutal core stability exercise, though.  That’s where the true benefit lies.

Key Coaching Cues:  Again, this looks simple and I know there are going to be a lot of people who are going to scoff when they watch the video – how hard can it be Gentilcore???? – but I’m telling you when it’s performed correctly, it’s brutal.

Start with a lighter DB than you think – in the video I used a 30 lb DB, and that was plenty – and assume the starting position with your opposite forearm resting on one bench and your toes on the other.

As with any plank variation you want to make certain that the body is in a complete straight line from your head to the toes, so you’ll need to make a concerted effort to not poke your head forward or allow the hips to hike or sag.  If you do, lower the weight being used.  And, after that, if you still can’t perform the movement correctly without compensating, it’s too advanced you need to take a step back and regress as needed.

In addition, you’ll want to brace your abs, squeeze your glutes, and don’t forget to breath!

Perform 5-8 repetitions on one side, and repeat on the other.

Good luck.

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