Tall Plank DB Drag
How to Do It
In a high plank with the feet wide, set a DB just outside one hand. Brace hard, then reach the opposite hand across and drag the DB under the body to the other side, keeping the hips as square and level as possible. Reset and drag it back. Minimize any hip rotation or rocking throughout. Alternate.
Why It Works
Dragging load across the body under a plank creates a strong anti-rotation demand — the core must resist the hips twisting as the supporting base narrows and the load shifts, building rotary trunk stiffness and shoulder stability.
Hockey Transfer
Trains the anti-rotation control to stay square while one arm reaches and works across the body — like reaching for a puck or fending an opponent — and the shoulder stability to support the body on one arm during contact.
Coaching Cues
- "Hips stay square, don’t rock"
- "feet wide for stability"
- "slow drag, stay tight"
Common Mistakes
Hips rotating or rocking with the drag; sagging or piking; feet too narrow
Progression / Regression
heavier DB or feet closer
lighter DB, wider feet, or from the knees
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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