Building Champions: Why This Core Exercise is More Than Just a Plank

If you watch the video below, you’ll see a familiar scene from our gym floor: intense focus, controlled power, and the expert guidance of a dedicated trainer. You see one of our young athletes pushing through the final, grueling seconds of a resisted plank crawl, with Dream Team’s own Matt Kline right there ensuring perfect form and providing that crucial motivation.

You see the grit on his face. You hear the countdown. What you’re witnessing is more than just a tough workout; you’re seeing a champion being built from the ground up.

The exercise might look simple, but it’s one of the most effective movements in our training arsenal. Let’s break down why.

Deconstructing the Resisted Plank Crawl

It’s called a Resisted Plank Crawl (or sometimes a Resisted Bear Crawl), and it’s one of Trainer Matt Kline’s favorite tools for a reason. It takes the standard plank—an already great exercise for core endurance—and elevates it into a dynamic, full-body challenge.

By adding the resistance band pulling from the side, the athlete isn't just fighting gravity; they're fighting a constant rotational force. Every slow, deliberate "step" forward forces the deep stabilizing muscles of the core to fire on all cylinders to prevent the hips and torso from twisting.

The Benefits: More Than Just Six-Pack Abs

While this exercise will certainly forge a rock-solid midsection, its benefits run much deeper, especially for athletes.

1. Elite Core Stability: This is the definition of a functional core workout. In sports and in life, your core’s primary job is to protect your spine by resisting unwanted movement. This exercise trains that "anti-rotation" skill directly, leading to a stronger, more resilient back and more efficient power transfer from your legs to your upper body.

2. Total-Body Integration: This isn't just an "ab workout"; it's a total-body conversation. The shoulders and triceps are working to maintain stability, the lats are engaged, and the glutes and quads are firing with every movement. It teaches the body to work as a single, cohesive unit.

3. Mental Fortitude: Let's be honest—this exercise is tough. Holding that tension, controlling your breathing, and continuing to move with precision when every muscle is screaming requires mental toughness. It builds the kind of grit that pays off in the final quarter of a game or the last mile of a race.

Why This Matters for Young Athletes

For a young athlete, building a proper athletic foundation is like pouring the concrete for a skyscraper. You can't build high without a strong base. Movements like the resisted plank crawl are crucial for:

• Injury Prevention: A strong, stable core is the best defense against back, hip, and knee injuries.

• Improved Performance: A stable core allows for more powerful throws, faster sprints, and quicker changes of direction.

• Building Good Habits: It teaches body awareness and the importance of control over raw strength, setting them up for a lifetime of safe and effective training.

Train with Purpose at Dream Team

At Dream Team Group Fitness, we believe in training smarter, not just harder. It’s about understanding the "why" behind every exercise. Under the guidance of expert coaches like Matt Kline, our members—of all ages—aren’t just going through the motions. They are building stronger, more capable, and more resilient versions of themselves.

Ready to build your own foundation of strength? Whether you're a young athlete preparing for the season or an adult looking to unlock your true potential, our team is here to guide you every step of the way.