An anatomical drawing of the muscles worked in the Side Plank.

Planks and Side Planks provide the foundation for core stability training.

In fact, I think they’re so important, along with core stability for wrestling, that I’ve written a number of posts on them before:

Rock Solid Core Stability Training– I detail the standard Plank and how it can be progressed into a serious core exercise using a simple stability ball.

Maintain Your Stance! Core Conditioning You Need– I introduce a core conditioning test by the world’s leading back pain expert.

Exercises for Wrestlers- Core Strength and Stability– I discuss the importance of core stability and why it’s necessary for maximizing your performance on the mat.

So, rather than re-hash old topics, instead I’d rather introduce the exercises and quickly explain how to perform them.


The Plank has been around for years and was one of the exercises that started the “core” craze in the strength and conditioning industry.

What makes the Plank great is that you don’t need specialized equipment for it and you can perform it anywhere.

The idea is to position your body in a straight line while balancing on your toes and forearms (or hands if you prefer).

Below is a quick video of me performing a plank.

…I probably should have lowered my hips a bit, but it may be the camera angle as well.

Again, focus on bracing through the core so your back remains flat. Once you start to “dip” and your stomach moves closer to the ground, you’ve started to lose the training effect of the Plank.

bad plank where dip in low back occurs

The above picture is an example of the “dip” I’m talking about.

Side Plank

The Side Plank is a great variation that not only tests your core stability, but your shoulder stability as well.

Here’s a video of me performing a Side Plank.

Again, the idea is to brace/stabilize the body in a straight line so that you look like this:

Side Plank picture taken from the top of my head showing how the body should be in a straight line

I like to squeeze/drive my glutes in order to help ensure my body is in a straight line. If you lift with a partner(s), ask for feedback on how you’re looking.

A picture of Kyle Dake and Dickie White.
Hi, I’m Dickie (the author of this blog). Here I am with my good buddy, Kyle Dake. While he doesn't have a nice coat like me, he is pretty good at wrestling. Here's what he said about my training system:

Before I began lifting using Dickie's system my wrestling skills were getting slightly better. I've now been lifting under his guidance for more than 5 months and I have begun to dominating ALL of my competition. At first I had little faith in Dickie and his program, but now I would run into a wall if he told me I would get stronger! I know it sounds insane, but I would. The bottom line is Dickie is an expert and knows what he is talking about. If you want to defeat those kids whom you've always lost to and reach a level you never thought possible, I suggest you start lifting using Dickie's system immediately.

-Kyle Dake, 4X NCAA Division 1 National Champion

Want to see what other wrestlers are saying about my training system? Check out my Success Stories page.


Want to learn more about Dickie? Check out my About page.


Want to get started on a program today? Read this post and download your free program- 12 Week Training Program For Wrestlers.


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