Elite Physique The New Science of Building a Better Body

Hand Walkout
The hand walkout is technically not a plank exercise, but it requires a similar level of
muscle activation throughout the core so it is included here.
PLANKS
HOW TO DO IT
1. Start on all fours with your hands directly below your shoulders and your knees
resting on the ground or a pad (see figure a).
2. Brace your abs, squeeze your glutes, and then reach your left hand a few inches
(10 cm) in front without rotating your trunk (see figure b). Then reach your right
hand about four inches in front of your left. Continue walking your hands forward
until your stomach is a few inches off the ground, or as far as your strength allows.
3. Walk your hands back to the starting position and repeat.
a
b
ADVANTAGES
• The walkout increases activation of the lats and requires dynamic stability
throughout the core.
• It increases stability strength of the shoulders more than a rollout.
COACHING CUES
• Maintain a double chin to avoid neck strain.
• Walk your hands out into a V pattern, so they’re wider as your stomach gets
closer to the floor, to reduce shoulder strain.
• To make the exercise more challenging, perform it with your legs straight and
knees off the floor.
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