The Corebar or Landmine Plank is a great anti-lateral rotations exercise to improve core stability. Many times I observe this simple exercise being done incorrectly. The primary problem is too much movement going on in the core and hip area during the execution. The term "plank," should give you an idea of what we are looking for here. Plank means no movement through the spine. The movement of the bar provides a driver that forces you to resist lateral flexion and maintain a stiff and neutral spine.
To get the most out of this exercise do the following:
- Start with the bar over your head with straight arms.
- While maintaining a stiff spine, inhale and lower the barbell to one side. The farther you get the bar away from your body, the harder it will be to resist lateral flexion.
- Take the bar to shoulder level, exhale and return to the starting position.
- Repeat in the other direction.
Remember the goal of this exercise is no movement in the core area. It shouldn't look like you're doing a hula dance. Your body is a statue with arms moving side to side.