Spiderman Plank

Spiderman Planks – Martial Arts Strength Exercise

This page looks at the strength training exercise known as Spiderman Planks. This is an advanced plank exercise used to strengthen core muscles. A stronger core allows martial artists to better withstand hits (i.e. a punch to the stomach). Moreover, a stronger core helps to improve a martial artist’s “rotational” or twisting power and this contributes to stronger kickspunches and grappling techniques.

In this exercise, a person will get into a plank position. However, instead of being stationary, the person will alternate bringing a knee up towards their arms while in the plank position.

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 other exercises, please visit the Martial Arts Strength Training section.

Instructional Video for Spiderman Planks

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