How to Do Body Saw Plank

Body Saw Plank is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Body Saw Plank

  1. 01Assume a forearm plank position with the elbows directly under the shoulders and feet on a low-friction surface.
  2. 02Tuck the pelvis and squeeze the glutes to create a rigid line from head to heels.
  3. 03Push through the forearms to slide the entire body backward several inches.
  4. 04Pull through the elbows to return the shoulders to the starting position above the joints.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Body Saw Plank

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Limit the backward travel to the point where the lower back remains flat and does not dip toward the floor.

Same coaching engine used inside the A90 app

05 / FAQ

Body Saw Plank questions

What muscles does Body Saw Plank work?

Body Saw Plank is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Body Saw Plank correctly?

Assume a forearm plank position with the elbows directly under the shoulders and feet on a low-friction surface. Tuck the pelvis and squeeze the glutes to create a rigid line from head to heels. Push through the forearms to slide the entire body backward several inches. Pull through the elbows to return the shoulders to the starting position above the joints.

What is the A90 coach tip for Body Saw Plank?

Limit the backward travel to the point where the lower back remains flat and does not dip toward the floor.

Is Body Saw Plank suitable for beginners?

Body Saw Plank is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Body Saw Plank?

No. Body Saw Plank is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes body saw plank into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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