What Is It: Prone DB Slide
Who Did I Steal It From: this exercise is very similar to prone plate switches that I “stole” from strength coach Will Heffernan, but I was able to come up with this bad boy myself as I was showing a friend a few exercises at a commercial gym a few weeks ago.
What Does It Do: We all know how much I despise planks (at least in the general sense), and that I’d rather swallow a live grenade than have my clients do them for any length of time. Granted, there are extenuating circumstances- namely for those clients dealing with lower back pain. In this case, they’re almost a necessity, as Dr. Stuart McGill has pointed out on numerous occasions. However, if someone is paying good money for an hour of my time, and they’re otherwise “healthy,” I can think of more productive things to do than having them plank for ten minutes at a time. Passing a kidney stone comes to mind.
Be that as it may, as much as I like to downplay the efficacy of planks, I recognize that they are a valuable tool in regards to developing proper lumbo-pelvic-hip stabilization, as well as teaching trainees how to engage their core musculature. As such, while many strength coaches and trainers like to have their clients go for time, I prefer to make planks more challenging.
Key Coaching Cues: Assume the prone plank position (elbows and toes, chin tucked). Grab a 5-10 lb dumbbell, and simply “slide” it across the floor, as demonstrated in the video. Squeeze the glutes, brace your abs, and try not to hike or dip the hips. In other words, the spine should be in a “neutral” position throughout the duration of the movement. Shoot for 5-6 reps per side for 2-3 sets.
