Build Your Side Plank March From Zero!
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- Опубликовано: 4 янв 2024
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Side Plank March can seem totally impossible at first.. BUT! If you alter your position, you can still do the movement with less pressure on your shoulder, core & legs
Stick with this, keep making your support lower & you’ll be able to get to the full variation in no time!!
Here’s a few options so you can find a regression that suits where you’re at now, so you can get to work 🙌🏻
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Hahaha, so you really took my comment to heart 😊 I love the drill. Try to spend some extra time with it every time I do SMM. Did I just say LOVE? 😂 Thanks Tom & Jenni for everything that you do.
hahah maybe a love-hate 😂😂 thank you!
My family say I’m ‘in the way’ doing this on the stairs, so I’m relegated to using a stack of old milk crates in the garage 😂😂
Tell them their sacrifice of 5 minutes of stair time will benefit everyone when you're strong and healthy!
😂😂 oh noo! You should get them to join in!!
In the video end-takes, Tom sets up the big box for Jenni…not a stack of smaller boxes. Why? Because even gym boxes slide, tip or collapse when stacked. Perhaps tell the family that you’ll be in the way more if you’re using crutches on the stairs.
Haha, no it’s fine really, I’ve got a great set up in my garage. A 2 metre by 2 metre mat with lots of padding underneath, fixed points on the wall for resistance bands etc etc. A really nice space to do the full SMM in peace.
When I first did the SMM I found a real weakness in my right adductor which I now realise was the cause of the foot and knee pain I had. So I now do loads of volume of side plank marches after a full SMM run-through. They are really sorting me out after a long period of quite serious foot pain. I’m now almost fully pain-free, and very happy about that 👊
Hi Tom @@TomMorrison I have back pain in the middle of both shoulder blade tight and pain is that muscle problem weak and right shoulder pain while lifting
Wow. She's in great shape. I can't even hold a side plank.
you can start with the regressions 😄
I'm doing this on one knee and "marching" the outer leg. Part of strength building for my lower back issues.
awesome, great idea! Will be great to try the elevated variation where you can march with both legs 💪🏻
Exactly what I needed! Thank you sir!
you're welcome!
This is what I couldn't do, so I missed it out of the program. Everything else had a regression method. I'll get this back in and try building up. Thanks
there are regressions for the Side Plank March in SMM too! Check the Exercise Breakdown videos & ebook section!
Love your message, your humour and your style. And your hair.
Aww thanks so much! I love your comment!!!! ❤️😄
I've got the Method but I really appreciate these vids that demo how to build toward the final technique from easier versions. Priceless. Thank you.
you're welcome!
Great challenge....I can do a 40+ second side plank, so now I'll work on the march variation.
I decided to start trying this and had only seen it done on the floor and knew that was out of reach. This will be a great help, signed toe wiggler😆
Awesome!!
You rock! Love all this content you are creating!!
Thanks so much!! 🤗
Genius, tnx Tom & Jenni
you're welcome!!
Didn't expect anything less than perfect form from Jenny. She also has great hair.
Thanks
Felt I had stopped making much progress recently on this one, so thanks for this - determined to master it!
good luck!!
i have great struggle to keep balance when i close my eyes.... with everything.... well i gues i gotta improve. just wanted to throw that out. cuz its true.
yes! on my way...
I'm giving this a go. ❤
awesome!!
Nice!
Thanks!
👍👍👍
If you elevate the upper body, it gets easier, but what if you keep your upper body on the ground and put your feet on the couch?
Gets slightly harder, that’s the Copenhagen plank
@@TomMorrison So if I find the harder version easier than the standard version, it might be slippy feet destabilizing my foundation?
@@ElGordodeAlemana could be! Or you’re just engaging better from the sensation of the leg being up, can improve your maximal tension in any position which helps a lot!
Discovered through trying this in SMM that my inner thigh muscles are much weaker than outer as I can march the upper leg but not lower. Not exactly sure whether to regress both or just the one...
yeah regress both until the inner thigh catches up 😄
Should we do them on our forearm or can we have arm extended straight?
Forearm is a better angle for core and hips, straight arm is more of a shoulder stability exercise
@@TomMorrisonI should’ve known that this would be your response, because straight arm is easy - holy cats, the difference on the forearm😮😆
I'll be honest, I've tried this regression a few times and... I don't really get it? I'm either using my shoulder, or rolling my hips, and I can feel that, but when I try to just move my midsection, I don't feel any squeeze or anything. I can do the next step up but it feels like I'm just using the leverage of that triangle shape between knees, supporting elbow, and shoulder, and my thigh muscles.
Also, is Jenny in a fairly straight line from face to knees, or is she bent so her knees come out in front of her. For stability the latter seems the way but it feels like not much is happening in that position, regarding muscle tension.
Yeah a straight line! Have you tried on your knees? Can you get the core engagement then?
@@TomMorrison So I just had a go at it, held the position for a bit and I think I got the obliques engaged, felt it sort of in my side a bit and in the back (on the side closest to the floor), and in my shoulder. I think if I'd held it a bit longer I'd have started getting a bit of a shake on so I think making sure I was a straight line from head to knees really helped. As long as I'm not supposed to feel the rest of the core I assume it's still doing what it's supposed to. Thanks for getting back to me, by the way, appreciate it!
🙏💐
Can this be done straight arm too? The elbow position is very painful - to my elbows
Can you try padding?
@@mR-dc4oq not really problem is on my elbow my hand doesn’t sit on the ground I’ve tried padding under hand and wrist but it just puts more stress in the elbow.
Try using soft padding like a foam mat and also move your forearm back along the same plane (under the same side shoulder) so less wt. is on your elbow.
it changes the movement slightly, challenging your shoulder stability more and takes some focus away from your legs! Try to find a way to do it on your elbow, for example, you can have it on your bed/sofa rather than a hard surface!
i get too much pain in my shoulders and biceps doing this
Even from the elevated version?
This is my knee killer :-(
Practice the most regressed version, you want to be able to tolerate weight from that angle, the banded march drill would be good