How to Do Elbow Up And Down Dynamic Plank

Elbow Up And Down Dynamic Plank is a core exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Elbow Up And Down Dynamic Plank

  1. 01Start in a standard forearm plank with elbows under the shoulders and the body in a straight line from head to heels.
  2. 02Place the right hand directly under the right shoulder and push upward.
  3. 03Follow immediately with the left hand to move into a high plank position.
  4. 04Lower back down to the right forearm, then the left forearm, returning to the start position.
  5. 05Alternate the leading arm for each repetition to ensure symmetrical loading.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Elbow Up And Down Dynamic 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

Keep the hips level with the floor during the transition from elbows to hands to avoid lateral swaying of the pelvis.

Same coaching engine used inside the A90 app

05 / FAQ

Elbow Up And Down Dynamic Plank questions

What muscles does Elbow Up And Down Dynamic Plank work?

Elbow Up And Down Dynamic Plank is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Elbow Up And Down Dynamic Plank correctly?

Start in a standard forearm plank with elbows under the shoulders and the body in a straight line from head to heels. Place the right hand directly under the right shoulder and push upward. Follow immediately with the left hand to move into a high plank position. Lower back down to the right forearm, then the left forearm, returning to the start position. Alternate the leading arm for each repetition to ensure symmetrical loading.

What is the A90 coach tip for Elbow Up And Down Dynamic Plank?

Keep the hips level with the floor during the transition from elbows to hands to avoid lateral swaying of the pelvis.

Is Elbow Up And Down Dynamic Plank suitable for beginners?

Elbow Up And Down Dynamic Plank is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Elbow Up And Down Dynamic Plank?

No. Elbow Up And Down Dynamic 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 elbow up and down dynamic plank into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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