Side planks are a solid core exercise with real benefits for rehab and traditional strength training, especially for the obliques. Thanks in large part to Dr. Stuart McGill, they’re regarded as one of the “Big 3” for spinal health and for helping manage low-back pain. When done correctly, the side plank can be a challenging and worthwhile addition to many programs. Mastery matters, but there are diminishing returns if you push the holds too long. If someone can perform a solid one-minute hold on each side, it’s often better to increase the difficulty rather than force a longer duration.
Honestly, side planks can feel boring. If you’re pressed for time, there are other drills that deliver similar core benefits without the tedium. Here are two options that mirror the benefits of the side plank without dragging out endless holds.
1) Chaos March
– Equipment: a kettlebell and a resistance band.
– Setup: wrap a band around one end of the kettlebell and hold the other end at your side as if you were carrying a suitcase.
– Execution: stand tall with an upright torso (no leaning) and march in place, trying to keep the kettlebell quiet and steady.
2) Offset Farmer Hold
– Equipment: a trap bar (hex bar) or a straight bar, with a plate loaded on one end.
– Setup: stand upright with the loaded end by your side.
– Execution: hold without tipping over, keeping your core braced and the load offset.
These drills provide similar core engagement and stability benefits while offering a more engaging alternative to the traditional side plank.
