Front Planks are a very common exercise that's
incorporated into health, fitness, performance and rehabilitation exercise
programs. I recommend planks all the time. They can be done on the wall, the floor or on top of a piece
of fitness equipment (like a stability ball). The front plank is an exercise
for upper body stability, scapular stability, core stability,
hip stability, and postural alignment.
BEST Hand Position For the Front Plank Exercise
Hand Position #1 - Palms Down
Hand Position #2 - Palms Facing Each Other
BEST Hand Position For the Front Plank Exercise
Hand Position #1 - Palms Down
Forearms in line with the shoulders with palms
down. This is a common position. With the palms down, it end ups helping
with a little bit of balance during the front plank exercise. With the elbows
up, you'll work the shoulder at 90 degrees of external rotation which is good
for shoulder health.
Also in this position it allows you to grab the ground with
your hands and activate your scapular stabilizers and lats which help protect
the shoulder and lower back.
*The key thing to remember is to keep the elbows below the
shoulders in order to decrease the stress on the shoulder, especially the
rotator cuff.
If you want to make the front plank more challenging,
move the palms so they are facing each other.You'll get less help when it comes
to balancing with the hands and you'll rely more on your core to stabilize and
balance yourself in this position.
Hand Position #3 - Triangle Position
This is a more modified position. You'll get more help
or stability from the forearms. This is an even more stable of a position than
hand position #1. It is also good for someone who is not able to get into the
90 degree external rotation of the shoulder (which most people are not able to
do). This position puts less stress on the shoulder than hand position #1 and
#2.
Hand Position #4 - Genie Position
This is a very powerful position as you get lots of help
from the forearms and the shoulder to create a stable position. This is a good
position if you are going to do a front plank into a side plank and then back
into a front plank position and it tends to put the shoulder in its best and
safest position.
Those are the different positions of hand placement as it
relates to a Front Plank position.
You need to select the best position for you to do depending
on your strength and the stability of your shoulder.