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Strength goes beyond lifting heavy weights or doing numerous reps at the gym. True strength involves control, endurance, and stability. These qualities differentiate those with functional strength from those who are only strong in theory. One effective way to gauge your strength is through a bodyweight challenge: the single-arm side plank hold.
The single-arm side plank hold requires a mix of core strength, shoulder stability, and overall body control to sustain it for 60 seconds. Many people, including regular exercisers, struggle with this test. If you can maintain proper form for a minute, you have above-average strength and are on the path to developing functional strength that bolsters athleticism and long-term fitness. But if you find it challenging, fret not. This test can also double as an excellent training method to enhance the endurance and control you seek.
This article delves into why the single-arm side plank hold serves as a potent strength assessment, how to execute it accurately, and the optimal ways to train your body to excel in the maneuver. Regardless of whether you ace the test or not, integrating this challenge into your routine is beneficial for enhancing core strength, boosting stability, and elevating overall fitness.
The Strength Test: Single-Arm Side Plank Hold
Why This Test Works
The single-arm side plank hold isn’t just about core strength. It’s a full-body test that challenges multiple muscle groups at once. Holding this position requires:
- Core endurance to maintain spinal alignment without collapsing.
- Shoulder stability to support your body weight with a single arm.
- Oblique strength to keep your torso from sagging or twisting.
- Hip control to prevent your lower body from dropping.
If you can hold this pose for 60 seconds per side with perfect form, you demonstrate elite core control, strong stabilizer muscles, and impressive endurance.
How to Perform the Single-Arm Side Plank Hold
- Start by lying on your right side with your legs extended and stacked on top of each other.
- Place your right forearm on the floor directly under your shoulder, keeping your elbow at a 90-degree angle.
- Engage your core and lift your hips off the ground, forming a straight line from head to heels.
- Extend your left arm straight up toward the ceiling for balance.
- Hold this position for as long as possible, aiming for at least 60 seconds.
- Repeat on the other side.
Key Form Tips:
- Keep your hips lifted. Don’t let them sag toward the floor.
- Avoid leaning forward or backward; your body should remain aligned.
- Keep your supporting shoulder engaged and pressed away from your ear.
How to Train for the 60-Second Hold
If you can’t hold the pose for a full minute yet, don’t worry. There are ways to build up the necessary strength and endurance. Here are the best exercises to help you master this test:
Standard Side Plank (3 Sets of 30 Seconds Per Side)
If the single-arm variation is too challenging, start with a standard forearm side plank to build core strength. Hold for 30 seconds per side, gradually increasing your time each week.
Side Plank Hip Lifts (3 Sets of 12 Reps Per Side)
This movement helps develop endurance in your obliques and hips by adding dynamic movement to the plank position. Lower your hips toward the floor, then lift them back up to the starting position.
Shoulder Taps from Side Plank (3 Sets of 10 Taps Per Side)
Once you build a strong base, try tapping your top hand to your bottom shoulder while keeping your body stable. This forces your core and shoulders to work harder to maintain control.
Single-Arm Dumbbell Holds (3 Sets of 20 Seconds Per Side)
Since shoulder stability is key for holding the pose, perform single-arm overhead holds with a dumbbell or kettlebell. This strengthens the stabilizing muscles needed to maintain your plank position. And if you enjoyed this article, don’t miss How Long Your Walking Workout Should Be To Shrink Belly Fat.
Tyler Read, BSc, CPT
