June’s Move of the Month: Side Planks

You may have noticed that we really love planks at SRD!

That’s because they really pack a power-building punch that we can use on and off the track. Core muscles are so important for maintaining good derby stance and delivering hard derby hits.

This month, Brawl Coach Metal Malady has a side plank variation that will not only make you stronger, it will also help you avoid a common derby complaint: back pain. By strengthening the muscles in your posterior abdominal wall, you give your back the support it needs (and so often lacks) to stay low when you’re making your way around the track.

First, start on your side with your feet together and one forearm directly below your shoulder.

Next, using your hands to support yourself, contract your core and raise your hips until your body is in one straight line from head to feet.

Finally, raise your arm up and make another straight line from hand to hand.