In/Out Plank Walk Bodyweight Exercise
October 20, 2014 Updated May 17, 2016
The In & Out Plank Walk will test your core strength and stability, upper body coordination and agility, and full body conditioning. It involves holding a Plank Position and balancing a Steel Bell on the small of your back while traveling sideways. As you travel sideways, you’ll be required to move your hands from one side of a Battle Rope to the other. This exercise is used in one of Onnit Academy’s Rites of Passage tests.
Step 1: Lay out a Battle Rope in a straight line (the thicker the Battle Rope, the harder the exercise). Get on all fours and place a light to moderately heavy Steel Bell on the small of your back.
Step 2: Balancing the Steel Bell on your back, extend your legs out into the Plank Position. Your hands should be on one side of the Battle Rope.
Step 3: While seeking to avoid body rotation, walk your hands back and forth over the Battle Rope, traveling horizontally.
Tips & Safety: During the Rites of Passage test that uses this drill, you’ll be performing for time. Practice stabilizing as much as possible to speed up the pace; if the Steel Bell falls, you’ll have to stop and rebalance in order to proceed.
Keep-It™ Money Back Guarantee
We’re confident you’ll love your Onnit supplements. If the product doesn't perform for you, however, we’re not gonna play games with you. Order any of our entry size
supplements, and if you don’t like it, you can keep it! Notify our team, telling us why it wasn't a fit for you, and we’ll get you a refund right there on the spot - no return necessary. We
just ask that you try it out for at least two weeks to give it a fair shot.
Our Keep-It™ guarantee is valid for the first-time purchase of a formula, and redeemable up to three months (90 days) after the purchase date. Multiple bottles, foods,
apparel and gear do not fall under this guarantee, however, they may be applicable for return. Fitness equipment, personal care products, knowledge purchases, digital products, and DVDs are
not eligible for return or refund. For more information and a full list of products that qualify, visit our Keep-It™
Further details can be found on our Refund Policy
Free shipping is offered on orders with a minimum subtotal of $150 less discounts. Free shipping is only available in the contiguous U.S. and
excludes Fitness and Digital items.
Military & First Responder Discount
In thanks to military and first responders, we're extending a 15% discount off MSRP for all products purchased at Onnit.com.
To qualify, simply verify your status during checkout on the payment step. We verify through ID.me
trusted technology partner for secure digital identity verification.
After verification, your discount will auto-apply on that order and all future orders.
Please note that this discount cannot be combined with coupons.
If you have any questions or issues with the verification process, please don't hesitate to reach out to Customer Service
* US Military members, please choose United States as your destination country, as this will ensure your package ships via USPS and that you are not given international