The Swinging Plank

Quick Tips

The Swinging Plank is a brilliant hybrid exercise designed by Scott Sonnon, founder of TacFit training systems. The movement will put your upper body strength, endurance and multi-planar core strength and stability to the test.

If you’re looking for a non-traditional movement challenge, this is it!  hat will burn out your core and arms, the swinging plank will deliver, even at low rep ranges.

The swinging plank is a tough motion that pays high dividends in a short amount of time.

For the last several months, I have beating on this exercise (and it’s variations) hard.  Even today, I’m still impressed by how much energy it takes to complete mild rep schemes.

Technical bodyweight movements like this will get you functionally strong in a hurry without much bulk, which is great for someone who want’s to function the way they look.

Bodyweight control…

Those of you who’ve been loyal to traditional forms of resistance training will find ground-based bodyweight exercise to be an incredible supplement workouts.

The swinging plank embodies current fitness trends: the shift away from structured exercise and into exploring integrated movement training.

And its not that traditional exercise is bad, it’s not, it has its place and will always have it’s place.  The idea is that at some point, the body and mind crave freedom of movement, beyond what adding more weight, reps, sets can offer us.

Patterns like high and low crawling, narrow surface balancing and hanging exist.

Ground-based exercises that require full bodyweight support (hands and feet in contact on the ground) are fantastic for building functional strength, or in some cases where injury is present, a gentle re-introduction to loading.

By movement design, the swinging plank elicits a minimal amount of stress to the lower body, making it ideal for non-competing circuits or training days where the lower body needs a break from exertion.

However, execution of the exercise will require adequate mobility in the hips, knees and ankles, so if you’re extremely restricted, free up those joints first.  One look at this drill and you can see that lower body joint mobility is a pre-requisite for proper technique.

A fusion of exercises…

Elements of yoga and familiar bodyweight exercise fuse to create the swinging plank.

The static plank, chaturanga, push-up, dive-bomber and crawling all merge to form the swinging plank exercise.

At the midway point of the drill, you’ll find yourself in chaturanga (Four-Limb Staff Pose), one of yoga’s asanas (“postures”).  In chaturanga, the body is gracefully lowered toward to the floor, stopping where the elbows reach 90 degrees and tucked into the ribs, core fully activated.





Pressing back and out of chaturanga feels a lot like a push-up or a dive-bomber.  Dive-bombers are a real shoulder burner when performed strict.  Because the movement is backward and not straight up, it’s hard to relate the stress as being identical to a push-up.

Now, what you came here for…

How to do The Swinging Plank


1. Start with weight on the balls of your feet (knees and hips flexed into a squat position) hands extended out in front of the shoulders with palms placed firmly on the ground, eyes gazing between the hands or slightly in front of the hands.


2.  In a front to back motion, lunge your body forward out in between the hands, keeping the elbows against the rib cage, body rigid and low to the ground.

3.  Rotate the chest and torso over the hands and onto to the opposite side, pressing with the arms and pulling slightly with the legs back into the starting position (#1), now facing the other side.

In full frame, here is TacFit Commando creator Scott Sonnon demonstrating the swing plank…

The starting position of the swing plank looks a lot the start position of a bear crawl, except in the swing plank, the shoulders are situated just behind the hands verses over the top of the hands.


Start position of a bear crawl.

I’ve found that using this prone table top position (picture above) is a great way to get hand/foot spacing correct.

Technique tips continued…

Technique-wise, it’s important to force the hips into full extension.  Create a straight line from heels to the crown of the head.

Core should stay “soft” yet active to control body position.  Avoid over-tensioning or you’ll be too stiff to flow through the movement.

*** To avoid hand slippage, place the hands on a surface that gives you a good grip. On the way out and back in, you’re not going to be over the top of your hands like you would be during a push-up. Rubber gym matting, grass, a quality yoga mat with some stickiness or a a grittier surface like concrete all work well.


Swing Plank exercise progression…

If you’re quite not ready for the swing plank or maybe you’re looking for a soft progression to get there, here are some drills to work through (in order from top to bottom):

  • 1. Static Prone Plank (Hold for 40 seconds or longer)
  • 2. Static Lateral Plank (Hold for 30 seconds or longer each side)
  • 3. Rotational Dynamic Plank Variations (see here)
  • 4. Bodyweight Push-Ups (15-20 reps)
  • 5.  Dive-Bombers (eccentric and concentric phases, 8-10 reps)
  • 6.  Piston Planks
  • 7.  Swinging Planks!

Look, not everyone is going to need all of these exercises.  You might be ready for the swing plank right now.  If that’s the case, great!  But if you’re not, work through 1-7 exercises until your body is acclimated enough.

There’s no need to rush into a sloppy movement patterns for the sake of rushing into sloppy movement patterns. Aim to do it right, or quite honestly, don’t do it at all.

Long-term, dialing in proper technique and learning movement is best practice.

If you’re wobbly in the swinging plank because it’s new, that’s one thing. If you’re wobbly in the swinging plank because you skipped the basics and went straight to the sexy stuff,  that’s another.

You’ll get a phenomenal training effect by hammering away at each of the exercise progressions above will provide a tremendous physical challenge despite. Building the foundation crucial.


Fix mobility restrictions…

If you’re lower body lacks ideal joint mobility, address these limitations first.  Fixing mobility restrictions is essential to maintaining joint health, injury prevention, and getting the most out of your workouts.

During the swing plank, your hip, knee and ankle joints should move freely without restriction, aches or pains. The starting position of the swing plank places the ankle, knee and hip joints into a very demanding range of motion.

If you find yourself locked up and struggling to get into position without rounding the lower back, I recommend addressing mobility restrictions first.

Scott Sonnon’s training system is all-encompassing, and extend beyond tactical conditioning.  His mobility and yoga programs are world-class, here are three I recommend…

Six Degree Flow
Progressive Yoga
Primal Stress

Progressive Yoga proved to be a game changer for me, as calming the body, turning the focus inward is extremely rewarding.

A huge mistake people make with exertion intense exercise is failing to remove yourself from it.

Opting for too much “pedal to the metal” high tempo training will rip your body apart in time, you’ve got to slow it down, relax and restore.

Where does the swinging plank fit into a workout/program?

In short, anywhere you want.

Personally, I prefer swinging planks mixed into work capacity focused training sessions, leveraged as a transition exercise.

But the reality is that the options are limitless.

Because of the minimal lower body stress, the swinging plank is a perfect transition exercise between upper (vertical pressing, push-ups, dive-bombers) and lower body exercises (lunges, squats, deadlifts, kettlebell swings).

A sample sequence:

8-10 minutes continuous of:

1a) Bodyweight Lunge x 6 right/left

2a) TacFit Swing Plank x6 right/left

3a) Bodyweight Chin-Up x6

Using a non-competing exercise format provides an opportunity to focus on movement technique. Accumulating fatigue degrades exercise technique quickly, but the active rest from choosing a non-competing exercise order will aid in maintaining technique.

Random Discussion…

Deconstruct and go slow. I suggest you break the swing plank down into segments in order to appreciate the movement.  Practice the swing plank in slow motion for fewer reps. Do it right. Pause when you reach extension (chaturanga-like posture). Connect your mind to each muscle and transition.

Be critical of your hand, foot, torso and head position. Pay attention to your breathing throughout the range of motion. Are you breathing or are you holding your breath? Make sure that your tongue stays relaxed and you’re breathing.

Stay low! You should have a little dirt on your t-shirt when you’re done. Not mopping the floor, but rather the staying low increases the challenge.

Maintaining a rigid posture while turning over from side to side will blow up your mid-section. The rotational core stability challenge is potent as you flow through each rep.

When performed for as a part of a circuit or for higher reps, the swinging plank elicits a potent cardio training effect, making it a great exercise for metabolic workouts.

Hybrid bodyweight training is highly effective and yet so often overlooked. It’s easy to become infatuated with numbers on the bar, fancy equipment and racing the clock.

Having full control over your body in many different positions is the ultimate safeguard against injury and gateway to performance.

Most who consider themselves strong lifters will be humbled by the challenge and the effectiveness of properly executed bodyweight training. Moving into (and out of) body positions that reveal weaknesses in stability and strength can deliver incredible conditioning and improve other lifts.

If you’re interested finding out about more unique bodyweight workouts that incorporate movements like the swinging plank, check out TacFit Commando.






Basics of The Ido Portal Training Method

Quick Tips

Ido Portal

{Photo Credit:}

Ido Portal is everywhere on the internet these days.  There is no shortage of Ido Portal movement videos on YouTube and commentary from bloggers and podcasters regarding his views on the health and wellness industry.

[I do not speak for Ido Portal in any way.  Ido’s his own man with his own ideas.  Anything that I write or discuss on this blog is my interpretation his published information on his social media page, his old blog and other information that continues to surface and circulate around the internet.]

I have a deep strength and conditioning background.  It’s traditional in every sense of the word.  Probably too traditional in fact.  It’s taken years to learn how to open up my mind to other training philosophies.  Old habits die hard.  When I first started reading about Ido’s movement philosophies, it clicked with me immediately.

Since my initial exposure to Ido’s work, I’ve begun integrating many of his beginner movement drills into my own workouts (I cannot promote anything that I haven’t experienced first hand).

It’s been humbling, frustrating and exciting to explore new realms of movement.

Here’s my interpretation of the “movement culture”.

Ido Portal Training Methodology…

If you’re looking to get the summarized view (movement is a hard topic to summarize) of what drives  Ido Portal’s movement methodology, it’s generally accepted that it looks something like this:

Isolation—>  Integration—> Improvisation

It’s challenging to find any sort of clarity on Ido’s teachings from afar.  I live in Wisconsin, he’s from Israel.  But he is a man that is constantly on the move, traveling from country to country quite quickly as his services are in high demand right now.

However, of what is currently understood about Ido’s training philosophies, the transition from isolation to integration to improvisation serves as the fundamental backbone from which all of his coaching progresses.

It’s a logical progression in my mind.


Isolation based movement for Ido begins at a progression above what is generally accepted by most personal trainers and strength coaches.

Bicep curls, tricep push downs and crunches won’t be found anywhere in the Ido Portal Method rolodex.

But, I see no reason why these isolated exercises can’t be used as supplements to enhance the execution of Ido’s version of isolated movement.

For Ido, the translation of isolation is simple:  Isolation = movement patterns

Movement patterns = squats, lunges, planking, vertical pulling (chin ups, pull ups), crawling, hip hinging and power training with barbells, kettlebells, etc.

The lowest rung of Ido’s movement classification system represents what’s commonly viewed as the highest rung of the ladder for anyone else.  This is a positive shift for the health industry.

Mediocre training tactics shouldn’t be applauded when we know that more effective, higher level movement systems exist, and are achievable through proper progression.  It is our duty to challenge ourselves physically.

Ido has uncovered this idea and deserves credit for spearheading the movement.


Integrating the foundation built with isolation based movement.  A squat is no longer just a squat.  The squat becomes an initial movement pattern spread into a series of other movement patterns.

Here is a great video example of what I’m referring to:

It’s a revolutionary perspective on modern day fitness, and something that I believe the world will slowly beginning warm up to.

Nike has…

Ido Portal Nike

Ido often refers to himself as a “mover”, thus the name of his ever popular training camps, “MovementX”.

I would love to attend one day, I can only imagine the wealth of information and coaching that takes place at these movement camps.

If a picture is worth a 1,000 words, than this video is worth a million.  This is another example of integration…

Again, integration leverages the physical qualities developed from isolation training, and progresses them a step further into something called movement sequencing.  I’ve watched the famous “Locomotion Research” video 50+ times I bet, it never gets old watching someone move like that.  All of the movement sequences shown in the video are difficult, especially if you think you’re just going to throw on your running shoes, drop down and enter into a flow.

You’ll be humbled by the amount of integrated mobility, stability and strength needed to complete the moves.


Ido has commented on numerous podcasts that improvised movement represents the highest form of human movement.  I couldn’t agree more.

Dominating isolation gives way to integration which then gives way to the final progression of his movement philosophy… improvisation.

If you think about it, world class gymnasts don’t even express improvised movement during their competition routines.  It’s all been practiced and choreographed prior to the showcase.  I’m not trying to take anything away from gymnasts (because they represent the top 1% of great movers on the planet), I am just bringing to light the fact that they are executing routines that have been practiced hundreds, if not thousands of times before they are presented before judges and an audience.

The interesting thing about improvisational movement, is that Ido still thinks that there is something to be investigated beyond it.  His recent interview on the London Real podcast provided some insight into this thought.

Where do we go after improvisation?  Ido wasn’t quite sure, but the feeling is that something else exists…

I feel that Ido Portal represents an incredible shift in how we currently view fitness.  Humans are engineered to move (climb, run, jump, roll, carry, etc) and I think that there is an emerging sector of people that want to experience the thrill of moving once again.

More traditional forms of building physical fitness certainly aren’t going anywhere soon, nor should they.  If isolation represents the foundation from which higher levels of movement are built, we still need to be encouraging the execution the basics of isolation using technique driven power, strength, stability and mobility based exercises/drills.

A stronger, more stabile, more mobile, more resilient human is an improved human.  One that is able to contribute and operate on a higher level.

Since this initial evaluation on Ido Portal’s training methodology, the fans are still waiting for published work from Ido.  Unfortunately, nothing yet.  But, there are other avenues and world-class programs to follow.

Here are a few highly effective resources I recommend based on my experience and author credibility…

Animal Flow is going to bring you the closest to Ido’s locomotion drills.  It’s a brilliantly designed program full of ground based movements, unlike anything I’ve seen before.

While I think the name is weird, Barstarzz YouTube videos are amazing and their strength and bodyweight control are nearly second to none.  Barstarzz have recently released the BTX (Body Transformation Extreme) training program and it looks awesome!  Without question, following a well designed program will get you results 10x faster than half-ass dabbling with cool exercises you watched on YouTube.  Check out the BTX program if you’re serious about true bodyweight dominance.

Ido has very outspoken about not falling into the trap of chasing aesthetic appeal over movement integrity, but I think the reality is most of us enjoy seeing the aesthetic shift in our appearance that comes from adding muscle and ditching fat.  If that sounds like something you are interested in, C-Mass is best for you.  This is a done-for-you training guide with an emphasis on building muscle.

Tacfit is another challenging bodyweight training system I accidentally bumped into a few years ago (which I ignored for some time, mistake) that has really impressed a lot of people, and rightfully so.  screen-shot-2016-09-10-at-7-14-47-am

Tacit is an extremely well thought out and covers all angles of building physical fitness, with beginner exercises transitioning into more advanced movement techniques.  If you’ve read this blog long enough, you know that I preach exercise progression, so naturally I love this.


Cheers to the basics of Ido Portal’s training methods…