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- What's going on, Marines?

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I'm Gunnery Sergeant Gates with
the Force Fitness Division.

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And this is Back to the Basics.

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In the Force Fitness curriculum,

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we teach and practice seven
foundational movements.

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Today's movement is the plank.

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The plank is probably the most simple

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but most important of our
foundational movements.

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A strong midsection is imperative
for the transfer of energy

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from the core to the extremities.

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It enables us to get stronger
in all those other lifts

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and keeps us safe while doing so.

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The traditional plank is
relatively easy to train.

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Start in the push-up
position or on your elbows

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with your hands or elbows
directly beneath your shoulders.

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Your feet are about hip width apart

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and your body is rigid,
drawing a straight line

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from your shoulders to your ankles.

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Common exercises include the
low, high, or side plank,

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a farmer carry, static
hold, or a lateral drag.

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Make the training a little tougher

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by removing a limb from
the ground during training.

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Common mistakes include
not maintaining rigidity

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in the plank or in allowing your head

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to move outside of a neutral position.

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That's it for this iteration
of Back to the Basics.

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For more information, visit
www.fitness.marines.mil.

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(dramatic music)