MACEBELL PLANK EXERCISE VARIATION DESCRIPTIONS:

THE TOP MACEBELL PLANK EXERCISES

Written by Aubrey Marcus   in Strength & Power Articles

ENHANCE YOUR CORE STRENGTH WITH THESE MACEBELL PLANK EXERCISES!

The Plank exercise is a common core strength routine that involves a isometric hold on the ground. It effectively engages the muscles in your abdominals, back, and shoulders. The Macebell is a thousand-year-old training tool originally used by warriors to improve full body strength and mobility. Put these two elements together, and you have one of the most effective core strength routines imaginable!

MACEBELL PLANK EXERCISE VARIATION VIDEO:

 

These Plank exercise variations not only hit your core, they will also engage your grip, shoulders, and mental fortitude. They are ordered from easiest to hardest (please note that even the easiest variation requires a certain amount of grip and core strength, so be careful if you attempt any of them):

UNDER-ARM MACEBELL PLANK

The Under-Arm Macebell Plank exercise is the easiest variation requiring the least amount of grip strength. This exercise is excellent if you aspire to perform the Clutch Flag exercise at some point.

OVER-SHOULDER MACEBELL PLANK

The Over-Shoulder Plank ads a considerable amount of difficulty to the exercise. Basically, the farther the Macebell is from your body, the harder the Plank. Get a good hold before you step out into the Plank position while gripping the Macebell.

SHOULDER-TRANSFER MACEBELL PLANK

The Shoulder-Transfer Plank exercise takes the Over-Shoulder Macebell Plank to the next level. You will have to engage your core dynamically in order to complete each rep. In addition, you'll need a great amount of focus to guide the Macebell handle smoothly around your head.

EXTENDED ARM MACEBELL PLANK

While not at dynamic as the Shoulder-Transfer Macebell Plank, the Extended Arm Macebell Plank requires much more grip, forearm, and shoulder strength (as well as solid shoulder mobility). If you have any shoulder issues, please be extremely careful before attempting this drill.

 

ABOUT THE AUTHOR

AUBREY MARCUS

Aubrey Marcus is the CEO of Onnit™. Onnit™ is an Austin based health and fitness optimization company targeted toward improving peak performance. With the feedback of top doctors and professional athletes Aubrey created unique nutritional supplement combinations, functional foods, and innovative fitness products that with the support of friend and business partner Joe Rogan have placed Onnit™ at the top of the list of fastest growing brands in the industry.