Front Plank Variation: Body Saw
In this video, Dr. Brian Damhoff demonstrates the **Body Saw Front Plank Variation**—a dynamic anti-extension core rocker. Start in forearm or hand plank, rock back/forth in fluid “sawing” motion using legs + arms. Begin small, progress to larger arcs. Keep spine/pelvis locked—use a magazine on back for instant feedback.
🔥 Benefits of Body Saw Front Plank:
- ✅ Intensifies anti-extension with controlled oscillation
- ✅ Strengthens deep abs, serratus, and shoulder stabilizers
- ✅ Improves full-body coordination and proprioception
- ✅ Scalable: small rocks = control, big = challenge
- ✅ Tactile cue (magazine) ensures neutral spine
📝 Exercise Details:
Exercise: Body Saw Front Plank Variation
Difficulty Level: Intermediate
🛠️ What You’ll Need:
✔ Mat or soft surface
✔ Optional: Magazine or flat object for back cue
📅 When to Use This:
Perfect for core finishers, athletic warm-ups, or low-back safe progression—anytime you want moving plank intensity without spinal flexion.
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📢 DISCLAIMER: Always consult with a healthcare professional before beginning a new exercise routine. Perform at your own risk and stop if you experience pain.