Commando Plank: What It Is, How to Do It, Benefits, and Mistakes to Avoid

What exercise is commandos?

The term "commando" in the context of exercise most commonly refers to the Commando Plank, a dynamic core and upper body exercise that involves transitioning between a forearm plank and a full hand plank position. It challenges core stability, upper body strength, and muscular endurance.

Understanding the "Commando Plank"

The Commando Plank, often interchangeably called Plank Up-Downs or Plank Walk-Ups, is a sophisticated variation of the traditional plank that introduces movement and a greater demand for stabilization. Unlike static plank holds, this exercise requires continuous control through a range of motion, making it a highly effective compound movement. It simulates a controlled push-up motion without the full range of motion, placing significant emphasis on maintaining a rigid, neutral spine while the arms transition.

Muscles Engaged

The Commando Plank is a full-body exercise with a strong emphasis on the anterior core and upper body.

• Primary Movers:
  • Core Musculature: Rectus Abdominis, Obliques (internal and external), Transverse Abdominis – crucial for anti-extension and anti-rotation.
  • Shoulders (Deltoids): Especially the anterior and medial heads, providing stability and strength during the transition.
  • Triceps Brachii: Extend the elbows as you push up from the forearms to the hands.
  • Pectorals (Chest): Assist in stabilization and pushing motion.
• Secondary Stabilizers:
  • Gluteus Maximus and Medius: Help maintain hip stability and prevent sagging.
  • Quadriceps: Engage to keep the legs straight and active.
  • Erector Spinae: Work synergistically with the core to maintain a neutral spine.

Step-by-Step Execution

Mastering the Commando Plank requires precision and control. Focus on quality of movement over speed.

1. Starting Position: Begin in a forearm plank position. Your elbows should be directly beneath your shoulders, forearms parallel, and your body forming a straight line from head to heels. Engage your core, glutes, and quadriceps.
2. Transition Up: Place one hand directly where your elbow was, pressing into the floor as if starting a push-up. Immediately follow with the other hand, placing it where its corresponding elbow was. You should now be in a high plank position, with hands directly under your shoulders.
3. Transition Down: Reverse the movement. Lead with the arm that first pushed up, lowering that forearm back to the starting position. Follow with the other arm, returning to the forearm plank.
4. Alternating Lead Arms: To ensure balanced development, alternate which arm leads the "up" and "down" phases with each repetition or set. For example, if your right arm leads up, your left arm should lead down, and on the next rep, your left arm leads up, and your right arm leads down.
5. Breathing: Maintain controlled breathing throughout the exercise – inhale as you lower, exhale as you push up.

Benefits of Incorporating Commando Planks

Integrating Commando Planks into your routine offers a multitude of advantages for functional strength and athletic performance.

• Enhanced Core Stability and Strength: The dynamic nature of the exercise demands constant engagement of the deep core muscles to resist rotation and maintain a neutral spine, improving anti-extension and anti-rotational strength.
• Upper Body Strength Endurance: It builds endurance in the shoulders, triceps, and chest, as these muscles are continuously activated to support and move the body.
• Improved Proprioception and Coordination: The transition between positions enhances body awareness and the coordinated effort of multiple muscle groups.
• Functional Strength: It translates well to real-world movements requiring stability and upper body support, such as pushing, lifting, and climbing.
• Versatility: It can be easily scaled up or down to suit various fitness levels, making it a valuable addition to diverse training programs.

Common Mistakes and How to Correct Them

Improper form can diminish the exercise's effectiveness and increase injury risk.

• Sagging Hips or Arching Back: This indicates disengagement of the core and glutes.
  • Correction: Actively brace your core as if preparing for a punch, squeeze your glutes, and imagine pulling your belly button towards your spine.
• Excessive Hip Sway or Rotation: This suggests a lack of anti-rotational core strength.
  • Correction: Slow down the movement. Focus on keeping your hips as still as possible, imagining a glass of water balanced on your lower back that you don't want to spill. Widen your feet slightly for a more stable base if needed.
• Elbows Flaring Out: This can place undue stress on the shoulder joints and reduce triceps engagement.
  • Correction: Keep your elbows tracking close to your body as you push up and lower down.
• Head Dropping or Craning: Poor neck alignment can lead to strain.
  • Correction: Keep your head in a neutral position, in line with your spine, looking slightly forward or down.
• Rushing the Movement: Using momentum rather than controlled strength.
  • Correction: Perform each transition slowly and deliberately, focusing on muscular tension throughout the entire movement.

Programming and Progression

The Commando Plank can be adapted for all fitness levels.

• Beginner Modifications:
  • Kneeling Commando Planks: Perform the exercise with your knees on the ground, reducing the load on the core and upper body.
  • Slower Tempo: Focus on very slow, controlled transitions to build foundational strength and awareness.
• Intermediate Progression:
  • Standard execution with increasing repetitions or duration (e.g., 3 sets of 8-12 reps per leading arm, or for a set time).
  • Incorporate into circuit training with minimal rest.
• Advanced Progressions:
  • Weighted Commando Planks: Place a weight plate on your upper back (ensure it's stable and you maintain form).
  • Single-Arm Transitions (Extreme Caution): For highly advanced individuals, carefully lifting one arm or leg briefly during the transition to further challenge stability.
  • Plyometric Commando Planks: Explosively push up or down, though this increases injury risk and requires significant control.
• Integration: Incorporate Commando Planks as part of your warm-up, core workout circuit, or as a challenging component of a full-body strength routine.

Beyond the "Commando Plank": Commando-Style Training

While "Commando Plank" refers to a specific exercise, the term "commando" can also broadly evoke a style of training. Commando-style training typically refers to military-inspired fitness regimens characterized by high intensity, functional movements, and a focus on endurance, strength, and resilience. These workouts often involve:

• Bodyweight Exercises: Burpees, push-ups, squats, lunges, pull-ups, and various plank variations.
• Cardiovascular Endurance: Running, rucking (walking with a weighted pack), and high-intensity interval training.
• Obstacle Course Training: Movements like crawling, jumping, and climbing.
• Circuit Training: Performing a series of exercises with minimal rest to maintain an elevated heart rate and challenge muscular endurance.

This broader approach to "commando" training emphasizes practical strength, mental fortitude, and the ability to perform under physical duress, often mirroring the demands placed on elite military personnel.

Conclusion: Mastering the Commando Movement

The Commando Plank is an exemplary exercise for building a robust core, enhancing upper body strength endurance, and improving overall body control. By understanding its mechanics, focusing on proper execution, and progressively challenging yourself, you can unlock its full potential. Whether you're a fitness enthusiast aiming for a stronger physique or a trainer guiding clients, the Commando Plank stands as a testament to the power of dynamic, compound movements in achieving comprehensive fitness. Incorporate it wisely, prioritize form, and experience the profound benefits of this challenging "commando" exercise.