Side-by-Side Plank Ball Hold | Friends

Quick Intro

Side-by-Side Plank Ball Hold puts two forearm planks next to each other with a ball trapped between them. The partners set up close together, and a soft ball about the size of a football or volleyball sits on the floor between their inside forearms, held in place by light pressure from both sides. Together, they roll the ball a little forward and back with small shifts of their forearms, keeping it pinched the whole time. The pair times how long they can keep the ball under control.

There is no winner. The score belongs to both of you, and the only way to improve it is to move together. Small, matched movements work far better than big pushes.

How to hold a good forearm plank, elbows under the shoulders and the body in one line, is taught at Plank. This guide covers the partner hold: the ball, the pinch, moving together and timing.

What You’ll Need

Two people.
A soft ball about the size of a football or volleyball. A slightly deflated ball grips better.
A stable, non-slip floor with room for two planks side by side.
A mat for each partner if the floor is hard.
A timer.

How It Works

Kneel side by side, close enough that your inside elbows are about a ball’s width apart.
Place the ball on the floor between your inside forearms.
Set up in a forearm plank, both of you together, pressing lightly on the ball from each side.
Start the timer.
Together, slide the inside forearms a little forward, rolling the ball a few centimetres, then back again.
Keep rolling it forward and back slowly while both planks hold their shape.
Stop the timer when the ball escapes or either plank breaks. Rest and go again.

The Pinch

The pressure on the ball should be light and even from both sides, just enough to hold it. Squeezing hard pushes the partners apart and twists both planks. Too little pressure and the ball rolls out. Each partner should feel they are doing half the work.

Before you start rolling, hold still for a few breaths and get used to the pressure. This is a good way to learn the pinch on its own.

Moving Together

The roll is small, a few centimetres forward and back. One partner can call it quietly, “forward, back”, or the pair can simply feel it through the ball. The movement comes from the shoulders sliding the forearm a little, with the hips and the rest of the body staying still.

If one partner moves and the other does not, the ball turns and slips out. Slow, matched moves keep it in place. Talk to each other when it starts to go wrong.

Timing the Hold

The timer runs from the moment both planks are set until the ball escapes or a plank breaks: hips sagging, hips piking or a knee touching down. Note the time and rest. Three or four tries is plenty. The best time is the pair’s score for the day.

Making It Fair

Either partner can hold from the knees, which takes much of the load off the core and shoulders. The pinch and the roll stay the same. A pair with a big height difference can use a larger ball, so it sits comfortably between both sets of forearms. Training With a Friend has more on fitting a shared drill to two different partners.

Staying Safe

Use a soft ball. If the ball escapes, it should not create a trip hazard or bounce away fast.
A stable, non-slip floor. Forearms and toes need grip.
Breathe steadily. Concentrating on the ball tempts people to hold their breath.
Stop for lower back or shoulder pain. Drop to the knees and rest.

Common Mistakes

Squeezing too hard. It pushes the planks apart. Light pressure is enough.
Big rolls. A few centimetres is plenty.
One partner leading without telling the other. Call the moves or agree a slow rhythm.
Holding past good form. Once a plank sags, the round is over.

Fitting It Into a Session

This hold makes a good core finisher or a short block between harder sections. Three or four tries of up to a minute is enough. It also suits partners who want a calm, cooperative piece of core work. Building a Partner Session covers where a calm core piece fits around harder work.

Getting Better Over Time

Start by holding the ball still for 20 to 30 seconds. Then add the forward and back roll. Over time, the pair can hold longer, roll a little further or add a short pause at each end of the roll. A pair that can keep the ball moving smoothly for a full minute is working very well together.

Plank Ball Roll Relay rolls a ball between two planks facing each other.
Plank Ball Roll Steal turns the shared ball into a steal game.
Plank Hold Duel compares plank hold times.
Core Sync Streaks scores a pair on matched core reps.

FAQ

What kind of ball works best?

A soft football, volleyball or play ball, slightly deflated so it grips. Avoid a heavy medicine ball, which is hard to roll and painful if it lands on a hand.

Can we do it from high planks?

Yes. Pinch the ball between the inside wrists instead. It is harder on the shoulders, so start with shorter holds.

What if one of us is much stronger?

The stronger partner adjusts to the other’s pace and pressure. Both of you share the score, so matching each other is the whole point.

Related to Plank, Plank Ball Roll Relay and Core Sync Streaks.