Body Saw Plank: How to Perform, Benefits, and Common Mistakes

How to do a body saw plank?

The body saw plank is an advanced core exercise that dynamically challenges anti-extension and anti-flexion strength by requiring controlled movement through the shoulders and hips while maintaining a rigid, straight body line.

What is the Body Saw Plank?

The body saw plank is a dynamic progression of the traditional plank, designed to significantly enhance core stability, strength, and control. Unlike a static plank, which primarily focuses on isometric endurance, the body saw plank introduces a controlled gliding motion that forces the core musculature to work harder to resist extension (arching of the lower back) and maintain a neutral spine. This exercise specifically targets the deep stabilizing muscles of the core, including the transverse abdominis, rectus abdominis, and obliques, alongside the serratus anterior and latissimus dorsi for upper body stability.

Muscles Engaged

The body saw plank is a full-body exercise with a strong emphasis on core stability:

• Primary Core Stabilizers:
  • Rectus Abdominis: Prevents hyperextension of the spine.
  • Transverse Abdominis: Provides deep core compression and stability.
  • Obliques (Internal & External): Assist in maintaining spinal rigidity and preventing rotation.
• Shoulder Girdle Stabilizers:
  • Serratus Anterior: Keeps the shoulder blades protracted and stable, preventing winging.
  • Latissimus Dorsi: Contributes to shoulder stability and spinal rigidity.
• Hip and Leg Stabilizers:
  • Gluteus Maximus: Helps extend and stabilize the hips, preventing sag.
  • Quadriceps: Maintain knee extension and contribute to lower body rigidity.

Step-by-Step Execution

To perform the body saw plank effectively and safely, precision is key. You will need a smooth surface and a pair of sliders, towels, or even socks if on a wooden floor.

• Setup:
  • Begin in a standard forearm plank position with your elbows directly beneath your shoulders, forearms parallel, and hands flat on the ground or clasped.
  • Place your feet on sliders (or towels/socks) with your heels together or slightly apart.
  • Engage your core, glutes, and quadriceps to form a straight line from your head to your heels. Ensure your hips are not sagging or piked up.
• Initiate the Movement (Sawing Back):
  • Maintaining the rigid plank position, slowly push your body backward using your forearms, allowing your feet to slide away from your body.
  • The movement should come from your shoulders and core, not by arching your lower back. Your head, shoulders, hips, and ankles should move as one unit.
  • Only slide back as far as you can maintain perfect form without any sag in the hips or arch in the lower back. For most, this will be a relatively small range of motion initially.
• Return to Start (Sawing Forward):
  • Actively pull your body forward by engaging your lats and serratus anterior, drawing your elbows towards your feet, and squeezing your core.
  • Slide your feet back towards your starting plank position, maintaining the straight body line.
  • Control the movement throughout; avoid letting gravity take over.
• Breathing:
  • Inhale as you slide backward (eccentric phase).
  • Exhale powerfully as you pull forward (concentric phase), bracing your core.

Common Mistakes to Avoid

Proper form is paramount to maximize benefits and prevent injury. Be mindful of these common errors:

• Hip Sagging or Arching: The most common mistake. This indicates a loss of core engagement and places undue stress on the lower back. The body must remain a rigid plank.
• Piking the Hips: Raising the hips too high reduces the challenge on the core. Maintain a straight line.
• Lack of Core Engagement: If you feel the movement primarily in your lower back or shoulders, your core is not sufficiently braced. Pull your belly button towards your spine and squeeze your glutes.
• Moving Too Far or Too Fast: Over-extending beyond your current core strength capacity will lead to a breakdown in form. Start with a small, controlled range of motion.
• Shrugging Shoulders: Keep your shoulders packed down and away from your ears, engaging your lats and serratus anterior.
• Holding Breath: Maintain steady, controlled breathing throughout the exercise to support core stability.

Benefits of the Body Saw Plank

Incorporating the body saw plank into your routine offers several significant advantages:

• Enhanced Dynamic Core Stability: It trains the core to resist extension not just statically, but also during movement, which translates better to athletic performance and daily activities.
• Improved Anti-Extension Strength: Directly strengthens the muscles responsible for preventing your lower back from arching, crucial for spinal health and injury prevention.
• Increased Shoulder Stability: The controlled pushing and pulling motion under load strengthens the shoulder girdle stabilizers, particularly the serratus anterior.
• Full-Body Tension and Coordination: Requires simultaneous engagement of the core, glutes, quads, and upper body, promoting better full-body integration.
• Progression from Static Plank: Offers a more challenging alternative for individuals who have mastered the traditional plank and need a new stimulus.

Who Should Do It? (Considerations)

The body saw plank is an advanced exercise and is not suitable for everyone.

• Prerequisites: You should be able to hold a perfect static forearm plank for at least 60 seconds with no hip sag or arching. A strong foundation in basic core stability is essential.
• Not for Beginners: Individuals new to core training should master basic planks and other foundational exercises first.
• Individuals with Lower Back Issues: If you have a history of lower back pain or disc issues, consult with a physical therapist or healthcare professional before attempting this exercise. The dynamic nature can exacerbate existing conditions if not performed perfectly.

Variations and Progressions

To make the exercise suitable for different strength levels:

• Regression (Easier):
  • Reduced Range of Motion: Only slide back a small distance.
  • Static Plank Hold: Master the basic forearm plank first.
• Progression (Harder):
  • Increased Range of Motion: Slide back further as your strength improves, while maintaining perfect form.
  • Single-Leg Body Saw: Perform the movement with one leg lifted off the sliders, significantly increasing the challenge.
  • Weighted Body Saw: Place a weight plate on your lower back (requires a spotter or very careful placement).
  • Long-Lever Body Saw: Perform from a full push-up position (on hands) rather than forearms, increasing the lever arm.

Integrating into Your Workout

The body saw plank can be integrated into your fitness routine in several ways:

• Warm-up: As part of a dynamic warm-up to activate the core and prepare the body for more intense movements.
• Main Core Work: As a primary core exercise, typically performed for sets and repetitions or timed holds.
• Complementary Exercise: Pair it with other anti-rotation or anti-flexion core exercises.

Suggested Reps/Sets: Aim for 2-4 sets of 8-12 repetitions (one full back-and-forth movement counts as one rep) or 30-60 second timed sets, focusing on controlled, quality movement over quantity.

Safety and Disclaimer

Always prioritize proper form over the number of repetitions or the range of motion. If you experience any pain, particularly in your lower back or shoulders, stop the exercise immediately. Consult with a qualified fitness professional or healthcare provider if you have any pre-existing conditions or concerns about performing this exercise.