Here i have my awesome client & national level npc figure competitor @lpetchlee1 performing a very effective chinese plank pullover variation. several years ago i introduced the chinese plank chest press and chinese plank pullover in an article i wrote (link in bio). also for training programs that emphasize stability and muscle function check out my various programs on my website.
the chinese plank is a great position for working the postural muscles particularly of the posterior chain. when combined with the single leg contralateral hip drive position, the effects and benefits are even greater. the single leg position combined with 90 degree knee flexion does wonders for instilling proper lower body alignment and contralateral glute activation that also transfers exceptionally well to sprinting mechanics for athletes.
if you want to further magnify the contralateral hip activation and resulting full body activation associated with the oblique slings, try adding in the mini band. just be warned the level of glute activation, core recruitment, & rotary stability needed to dial these in is inordinately high. performed with the bench in a longitudinal position as shown here further increases the core activation as there’s even greater rotational forces the lifter must resist to keep from falling off the bench.
it’s also worth noting that the incredibly high levels of full body tension does wonders for enhancing upper body mechanics. combined with the chinese plank it’s nearly impossible to perform these with anything other than perfect postural alignment which invariably improves shoulder function & glenohumeral joint stability. if you have trouble finding your technique on pullovers or chest presses definitely give this protocol a try.
also big thanks to the ptdc for selecting my oblique sling article as one of the top articles of the week (https://www.theptdc.com/best-fitness-articles-october-6-2019 ). check out the full article at https://www.advancedhumanperformance.com/blog/oblique-slings-functional-training
also check out the chinese plank article at link below
Here’s a few of my favourite back exercises using cables only 🔥⚡️make sure you hit save and give these a try if you fancy a thick back (especially lower lat thickness) 💫🤘🏽
full workout details below ⚡️
1. one arm cable row - 4 x 10 (each arm)
2. high cable row 4 x 15
3. full extension cable low row - 4 x 12
⠀⠀⠀⠀⠀a. rope cable row - 4 x 12
⠀⠀⠀⠀⠀b. cable pull over - 4 x 15 (or till failure)
...those feels when someone walks in front of the camera 😂
anyway ... i call these romanian rows 💡
this would be the child if the romanian deadlift and the bent over row decided to have a baby 👶
this movement allows you to get the best of both worlds 💯
these will target and work the entire posterior chain (hams, glutes, lower back, lats, traps, rhomboids + biceps) 💥
it could be used as a primary movement or assistance to bring up your deadlift ✅
give it a try 👊