Plank Alternate Anti Gravity Pull up
The Plank Alternate Anti Gravity Pull Up is a challenging exercise that engages your core and upper body. It combines the stability of a plank with the pulling motion of a pull-up.
- Start in a plank position with your hands directly under your shoulders.
- Engage your core and maintain a straight line from head to heels.
- Lift one arm off the ground and pull it towards your chest, mimicking a pull-up motion.
- Return to the starting position and repeat with the opposite arm.
- Continue alternating arms for the desired number of repetitions.
How to perform the Plank Alternate Anti Gravity Pull up
- Set up. Set up in a stable, balanced starting position appropriate for the Plank Alternate Anti Gravity Pull up using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your abdominals.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your abdominals rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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