I’ve got a couple of small tweaks in this fundamental core strengthening exercise that will help you rediscover what a true plank really is.
This is known as RKC or hardstyle plank.
There’s a few small changes you can do to build incredible core strength and challenge your entire body even more.
First, get into the plank position (see the picture above).
Your body forms a straight line from your head to you feet.
Here’s the adjustments.
Instead of putting your elbows directly at shoulder level (as shown), position your elbows just above shoulder level (or approximately at 100 degrees shoulder flexion, instead of 90 degrees).
Also bring your elbows closer together (more toward your chest).
So, in the plank position, bring the elbows up just a bit and bring them closer together.
This will do 2 things.
It will increase the lever arm and narrow your base of support which increases the core tension significantly.
Next, squeeze your quads and glutes as hard as you can.
Literally squeeze your quads and glutes HARD and hold it.
By following these simple instructions, your core muscles will be activated like you wouldn’t believe.
This make a major difference.
See if you can hold this plank technique for atleast a minute.
It’s a real challenge.
Don’t worry if you can’t do a minute, but do what you can and know your baseline.
Add this variation at least a few times per week and you’ll see how strong your trunk musculature and body will become by practicing this revision.
Bret Contreras has done some EMG studies that have demonstrated that this type of plank fires the abs significantly more than the traditional plank.
Next time you do the plank, perform it with this variation for maximum core performance.
Let me know what you think.