Hands raised, knees drive in slow, total control.
Move slow and keep your hips low, the control is what makes it work.
This turns the elevated plank into a moving target: each slow knee drive removes a point of support, and your core has to stop the hips twisting or sagging while the leg travels. The deliberate tempo is what makes it work, speed would let momentum paper over the instability. It is the bridge between holding a plank and controlling one while your limbs move.
Fast climbers are a conditioning drill, slow ones are a core control drill. Rushing hides the anti-rotation work that is the entire reason to do this version.
Set your feet slightly wider, slow down even more, and think about keeping both hip bones pointed at the bench. If it still twists, raise your hands onto a higher surface until control returns.
Once you can run full sets on the bench with zero hip movement and no rushing. The floor version is the same drill with more bodyweight over your arms and core.
