Body Saw Plank
- Zielmuskel
- Latissimus Dorsi, Rectus Abdominis
- Synergistenmuskeln
- Deltoid Anterior, Gluteus Maximus, Obliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Serratus Anterior, Tensor Fasciae Latae, Triceps Brachii
- Equipment
- Body weight
- Körperregion
- Shoulders
- Typ
- Strength
The body saw plank is a bodyweight, anti-extension core exercise that builds on the forearm plank by sliding your body forward and back like a saw. It primarily challenges the lats and rectus abdominis, with the obliques, serratus anterior, front delts, chest, triceps, glutes, and TFL working to keep your spine neutral. It's a strong progression for anyone who finds the standard plank too easy.
Body Saw Plank: So führst du sie aus
- 1Set up in a forearm plank: elbows under your shoulders, forearms flat, and your toes on sliders, a towel, or a smooth floor.
- 2Brace your core, squeeze your glutes, and form a straight line from your heels through your hips to your head with a neutral spine.
- 3Press your forearms into the floor and engage your lats and serratus to lock the shoulders in place.
- 4Slowly slide your body backward by pushing through your forearms, letting your shoulders move behind your elbows.
- 5Pause briefly at the end of the range, keeping your hips level and your core tight against the pull of extension.
- 6Pull your body forward to return to the start, drawing your shoulders back over your elbows under control.
- 7Move in a slow, deliberate rhythm, exhaling as you saw forward and keeping the motion small and smooth.
- 8Repeat for your target reps or time, then lower your knees to the floor to finish.
Technik-Tipps
- Keep a neutral spine throughout — don't let your hips sag toward the floor or pike up toward the ceiling.
- Make the range small at first; even a few inches of slide is enough to spike core tension.
- Actively push the floor away with your forearms to keep your shoulder blades stable and protect the front of your shoulders.
- Squeeze your glutes the whole set to support your lower back and resist the urge to overextend.
- Move slowly — the body saw is about control, not speed or distance.
Häufige Fehler
- Letting your hips drop as you saw back, which loads the lower back and removes tension from the abs.
- Sliding too far so your shoulders pass well behind your elbows, which strains the shoulders and breaks your line.
- Holding your breath and bracing rigidly instead of breathing steadily, which causes you to fail early.
- Rushing the reps, turning a controlled anti-extension drill into a sloppy rock that loses the core challenge.
- Forgetting to engage the lats and glutes, leaving the spine unsupported and the plank unstable.
Häufig gestellte Fragen
What muscles does the body saw plank work?
It primarily targets the lats and rectus abdominis, with the obliques, serratus anterior, front deltoids, chest, triceps, glutes, and tensor fasciae latae assisting to keep your body in a stable, straight line.
How is the body saw plank different from a regular plank?
A standard plank is a static hold, while the body saw adds a slow forward-and-back slide. That movement lengthens the lever arm and increases the anti-extension demand on your core, making it harder than holding still.
Is the body saw plank good for beginners?
It's better suited to those who can already hold a solid forearm plank for 30–45 seconds. If a standard plank is still challenging, master that first, then add a small saw range as you progress.
How many reps or how long should I do it for?
Aim for 8–12 slow, controlled reps or 20–40 seconds of continuous sawing, for 2–3 sets. Stop the set as soon as your hips start to sag or your form breaks down.
Where should I feel the body saw plank?
You should feel it mainly in your abs and along your sides and lats as they work to keep your spine neutral. If you feel it mostly in your lower back, your hips are likely sagging — shorten the range and re-brace.
