- Level 3
- PSO Level 3
- Holds
- Horizontal
- Bracket grip
Plank
Also known as: Pole plank (Flag) · Flag
A horizontal hold extended out from the pole.
Don't skip the regression. Holding planks for thirty seconds before you go for the full version saves a lot of pulled obliques.
Common mistakes
- Rushing the inversion before the core is properly braced
- Forgetting to point the toes — it changes the whole line
- Letting one hip drop in straddle holds
Tips from instructors
- Engage the lats before any inverted move — it stops the shoulders shrugging
- Practice spotted inverts until they feel boring before unspotted
- Squeeze a yoga block between the knees in any straddle work
- If something feels wrong, climb down. Don't push through bad form
- Get a senior instructor to watch your top hand — it's where bad habits start
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Tips from polers
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