Definition- What is the forearm support
The forearm support, also known as a plank, is a static exercise for the muscles of the trunk, the straight and lateral abdominal muscles. The forearm support is very effective when performed correctly, the exercise is simple and can be performed with the pure body weight. In general, the forearm support can be performed by any healthy, fit athlete.
Execution
The correct execution is best monitored by a trainer. In the forearm support, the athlete rests on the forearms, face down, with the elbows forming a straight line with the shoulder. The legs are stretched and the buttocks are tensed and lifted so that the head, shoulders and buttocks form a straight line. This position is kept stable, beginners should start with 30 seconds.
What muscles does the forearm support train?
The classic forearm support trains a variety of muscle groups: If the focus is to be placed more on the lateral abdominal muscles, it is recommended to vary the lateral forearm support. The body is only supported on one forearm, the head looks straight ahead to the side. Hips and legs continue to form a straight line.
A further increase is the lifting of one leg. When supporting on the right forearm, the left leg stabilizes the body on the floor while the right leg is lifted.
- Abdominal muscles (straight and lateral abdominal muscles)
- Shoulder Girdle
- Neck Muscles
- Gluteal muscles
- Leg curl
- Strengthening of the trunk musculature.
What variations are there?
In addition to the classic forearm support, an excellent static exercise for strengthening the trunk muscles, there are numerous other versions. A popular variation is also the lateral forearm support. Here, the forearm of one side is supported on the forearm held at right angles to the body and the hip is slightly raised.
The view forms a line with the forearm. This exercise mainly trains the lateral abdominal muscles. You can keep this position clean or let your hips bob up and down slightly.
Another possibility is to additionally raise the non-stabilizing leg. To strengthen the shoulder girdle, you can combine the forearm support with push ups. The classic forearm support can be used with one arm first, then with the other arm in the push-up position, i.e. supported on the hands.
Afterwards you come back into the plank position. There are numerous other variations, for example, you can wear weight cuffs on your feet and wrists or place a weight plate on your flat back. However, the most important part of the exercise is the correct execution and adaptation to the athlete’s fitness level.
This topic might also be of interest to you: Strength training without equipment tipsThe forearm support is available in different variations, allowing you to increase the intensity or target different muscle groups. One possibility is to lift the leg in the forearm support. In this case, you first support yourself on your forearms, shoulder and elbow form a line.
The gaze should be directed to the floor so as not to overstretch the neck. Belly and buttocks are tensed to keep a straight line. Then one leg is raised additionally.
The leg can either be held up statically or rocked slightly up and down. Care must be taken not to let the pelvis tilt towards the floor. Then the leg is slowly lowered and the other leg is lifted.
This exercise primarily trains the abdominal muscles, but also the gluteal muscles and legs. Alternatively, when lifting the leg, the contralateral arm can be raised and the elbow and knee brought together in the middle. The diagonal arm and leg lifting exercises especially the deep and lateral abdominal muscles and strengthens the entire trunk.
The lateral forearm support is an ideal variant for strengthening especially the lateral abdominal muscles. With the lateral forearm support, only one forearm is supported on the floor with the arm at right angles to the body. You can either rest on one foot or put your knee and shin down to make it easier to perform.
This position can either be held or one can bounce up and down slightly with the hip. The hip should not drop towards the ground during the exercise. To increase the difficulty, you can lift the leg that is not supported on the floor. After 30 seconds to one minute the side should be changed.
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