Dolphin Planks – Martial Arts Strength Training
This page looks at the strength training exercise known as “Dolphin Planks”. This exercise can improve core strength as it works on the abs and lower back muscles. It also stretches a person’s hamstrings as the martial artist will “walk” forward and back in this exercise.
A dolphin plank combines a traditional plank with Yoga‘s dolphin pose. This is not a static exercise like the dolphin pose. The martial artist will be doing a number of reps where they are moving up and down in the plank position. If your dojo’s core routine needs a little variety and students are tired of doing countless traditional planks, it can be useful to randomly throw in less conventional core exercises like the dolphin plank.
A strong core can help punching power, kicking power and grappling techniques by improving a person’s rotational and twisting power. Strong core muscles can also help a martial artist to better absorb hits (i.e. a punch to the stomach).
All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. For more core exercises, please visit the main Martial Arts Strength Training section.
Instructional Video for Dolphin Planks