Own Every Range
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VIDEO DEMO

Side-plank hold

Regression of Suitcase Carry

YouTube · Steph GaudreauSide Plank HoldWatch the demonstration

REGRESSION · HOW TO DO IT

Side-plank hold

These steps are written specifically for the Side-plank hold. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Lie on your side with the elbow under the shoulder and the knees bent.

  2. 02
    Move the pattern

    Press the forearm and lower knee into the floor to lift the hips into a straight line.

  3. 03
    Finish with control

    Hold without rolling or sagging, then lower the hips slowly before switching sides.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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More about this movement

TRUNK & SPINE / 64

Control rangeIsometric

Side-plank hold

Sets: 3–5 · Distance: 20–40 metres per side

Side-plank hold is a regression of Suitcase Carry. Use the written card above for its exact setup and execution.

Control range: Control work builds strength through rotation, balance, or a position you hold steady.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The offset load pulls the body into side-bending. The obliques, quadratus lumborum, grip, and opposite hip have to keep the pelvis and ribcage organized while you walk.