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Bodyweight Exercise: In/Out Plank Walk

In/Out Plank Walk Bodyweight Exercise

October 20, 2014
Updated May 17, 2016

Summary

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.

Exercise Steps

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.

Onnit Academy
Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.

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