Foam Roll Plank Saw

The foam roll plank saw is an exercise that effectively bridges the gap between core stability and upper body strength. This dynamic movement not only targets the core but also actively engages the arms, through the serratus anterior muscles, enhancing overall muscular coordination.

How It Works

1. Starting Position: Begin in a low plank position with your forearms placed on a foam roller. Ensure your body forms a straight line from head to heels, engaging your core throughout this position.
2. Plank Mechanics: While maintaining the plank, shoulders externally rotated, forearms pushing down into the foam roll. Squeeze your legs together, squeeze your abs, squeeze your glutes and quads to become very stable. This setup engages the serratus anterior, external rotators of the shoulders, and core which are crucial for maintaining stability in an overhead press.
3. The Saw Motion: As you perform the saw motion, gently roll the foam roller forward and backward. This action requires control and precision, further engaging the arms. The pushing and pulling motion not only strengthens the upper body but also challenges the stability of the core.
4. Core Engagement: The primary goal of the foam roll plank saw is to keep the core stable, while the arms are moving. As you roll, your serratus anterior, abdominals and obliques must work hard to support the movement, allowing the arms to seamlessly contribute to maintaining alignment.
5. Muscular Synergy: This exercise exemplifies the synergy between the core and upper body. As the arms push and pull the foam roller, they help in transferring the strength needed to keep the torso stable, effectively linking upper body strength to core stability.

Benefits

• Increased Core Stability: The demanding nature of the foam roll plank saw enhances core strength, crucial for all athletic movements.
• Arm Activation: By involving the arms in the plank, this exercise broadens the scope of the plank drill, leading to improved strength and endurance.
• Enhanced Coordination: Performing the saw movement requires coordination and balance, making it perfect for functional training.

Incorporating the foam roll plank saw into your fitness routine not only adds variety but also offers a comprehensive approach to strengthening both the core and upper body simultaneously.

Do not attempt if you have a shoulder injury!