We've broken down exactly how to master this badass balancing plank move.
you feel strong enough to complete the movements above, you're likely ready to mimic the challenge movement without the bar, says Burgau. "Try balancing on your dominant arm in a high plank, similar to during bird dogs," he says. "This muscle memory will help your body understand the movement."
Then, to make things easier, Burgau says to break the movement into segments. "Start by keeping both arms extended and moving the bar or pipe forward and back," he says. After that, bend your elbow and pull the bar up towards your body with your left hand as though you're doing a dumbbell row. "Take it slow and remember to breathe." When you're ready, build up to a full rep with the pull.
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