RAM Plank Waxing

Target muscles

Holding a plank while one hand circles the RAM turns the whole anterior core into an anti-rotation engine — the abs and obliques fight to keep the hips and spine from twisting as the arm moves. The shoulders, serratus and chest of the supporting arm stabilise the body, and the working shoulder controls the circular drag. It's a demanding stability movement.

How to perform

Setup

Set up in a high plank or forearm plank with the RAM on the floor under one hand, body in a straight line, hips square and core braced.

Execution

Keeping the plank rock-solid, use one hand on the RAM to trace slow circles on the floor — the "waxing" motion — while the rest of the body stays perfectly still and level. The challenge is to let only the working arm move while the hips and torso resist any rotation. Complete the reps or time on one side, then switch hands. Move slowly; speed lets the hips cheat.

Common mistakes

• Letting the hips rotate or shift as the arm circles, which means the core has stopped bracing.
• Piking or sagging the hips out of the plank line.
• Rushing the circles so the movement loses its anti-rotation purpose.
• Holding the breath instead of breathing into a steady brace.

Progressions and regressions

Regress to a knees-down plank, smaller circles, or a static plank with the RAM until you can keep the hips quiet. Progress by widening the circles, increasing the RAM load, or moving to a full high-plank position. The key metric is a motionless torso, not bigger circles.

Programming notes

Program it as anti-rotation core work, 3 sets of 6-10 circles or 20-30 seconds per side. It pairs well with rotational movements to train both producing and resisting rotation. Keep the hips square — end the set when they start to twist.