Plank And Pull

Video coming soon...

The Plank and Pull workout is a bodyweight exercise that targets the Lats and Abs.

It involves performing a plank position while pulling the body up using a horizontal bar.

This workout primarily engages the Lats and Abs, utilizing the bodyweight as resistance.

While other muscles may be involved, the focus remains on the targeted muscle groups.

Start in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
Engage your core and squeeze your glutes to maintain a stable position.
Keeping your body straight, pull your right elbow back towards your hip, bringing your shoulder blade towards your spine.
Return your right hand to the starting position and repeat the movement with your left arm.
Continue alternating arms, pulling one elbow back at a time while maintaining a strong plank position.
Focus on using your back muscles to initiate the movement, rather than relying on momentum.
Perform the exercise for the desired number of repetitions.

Engage your lats by imagining you’re pulling your shoulder blades down and back towards your spine. This will create a strong foundation for your plank and pull exercise, activating your upper back muscles and improving your overall form.
Focus on maintaining a neutral spine throughout the exercise. Avoid arching your lower back or sagging your hips, as this can put unnecessary strain on your core and compromise your form. Keep your abs engaged and imagine a straight line from your head to your heels.
Don’t rush the movement. Take your time to fully extend your arms during the pull, squeezing your shoulder blades together at the top. This will maximize the engagement of your lats and help develop strength and definition in your upper body.
Breathe consciously and rhythmically. Inhale deeply as you lower yourself into the plank position, and exhale forcefully as you pull your body up towards the bar. This controlled breathing will provide stability and enhance your mind-muscle connection, allowing you to fully engage your abs and lats.
Challenge yourself with variations. Once you’ve mastered the basic plank and pull exercise, try adding a knee tuck or a leg raise during the pull-up phase. These modifications will not only target your abs and lats more intensely but also provide a fresh stimulus to keep your workouts exciting and effective.