Plank It! Part 1
Weighted plank from 2014
Previously I introduced the Beast hold and Beast crawl as an alternative to the traditional plank that allows locomotive while still training core stability and strength. Today we take a step back and look at the plank and plank variations.
There are many advanced movement that continue to train core stability and strength, and with equipment like the suspension trainer and gym ring, core stability training is incorporated into the movement, instead of being isolated and train on its own. Once a certain level of core stability is acquired, I would recommend reducing core training to be utilised as an element in warm-ups (e.g. beast crawl during warm-ups). However, if you suffer from core strength issue, that is nothing more effective than the traditional plank and its variations.
Equipments
A nice flat non-slip surface. The focus of the plank is on core activation, not slip prevention.
The Movement
The Basic Plank
The basic plank is where you should start your journey. You have 4 points of contact with the ground, your elbows and feet. Tighten up your body, keeping your spine in a straight line as much as possible. Work towards keeping the plank position for 2 minutes.
Regression and Progression
You can make the basic plank a little easier by creating a wider base, this can be achieved by moving the hands or feet further away from each other (right hand move away from left hand, right foot move away from left foot). Or hike up your hips. Slowly reduce the size of the base and the height of your hips to increase the difficulty. For progression, move on to the harder planks below. Alternatively, add weights to body.
3 Points Contact Plank
Moving on from the basic plank, we have the 3 points plank. In each variation of the 3 points plank, you remove one point of contact from the ground. From top to bottom, left elbow up, right elbow up, left foot up and finally right foot up. The muscles worked remains the same between the basic plank and the 3 points plank, however the components of the core are activated in different ratio. Strive to maintain any of the 3 points plank for at least a minute when required.
Regression and Progression
At this stage, you shouldn't be hiking your hips to make the movement easier. However, you can still adjust your hands or feet to create a wider base for increased stability. Reduce base dimension as you improve. For progression, move on to the next stage. Alternatively, add weights to body.
2 Points Contact Plank
After you mastered the various 3 points contact plank, it's time to move on to 2 points planks. There are two variations of the 2 points plank. Left hand-right foot and right hand-left foot. This creates a diagonal line of tension running from one point of contact to the other. Being able to maintain 30 seconds in the 2 points plank is a good target to work towards.
Regression and Progression
Neither hiking your hips nor widening the base of contact is an option here. Move back to the 3 points plank if the 2 points plank proves to be too difficult, and work up from there. Try the long lever plank below as progression. Alternatively, add weights to body.
The Long Lever Plank
The long lever plank moves the point of contact between the arms and the foot apart, and then move the individual hand and foot closer to each other. Creating a longer and narrower base. By doing so, we create a longer body lever and a greater moment will be pulling us downwards. There will also be increased shoulder activation in the long lever plank. In my experience, I found the long lever plank harder to hold then the 2 and 3 points plank. 30 seconds is the target to hit.
Regression and Progression
Shortening the body lever and moving the hips up will make this plank easier to hold. On the other hand, lengthening the lever and pushing your body lower will increase the difficulty.
The Side Plank
The side plank moves the emphasis from the abdominal and lower back to the oblique muscle at the side of the body. At the same time requiring you work on balancing on two points. Keep your spine straight, without curving down to either side during the hold.
Regression and Progression
Pointing the non-supporting arm skywards may help with balancing in the side plank. To make the side plank more difficulty, straighten and lock your supporting arm and reduce the point of contact to just the palm of your hand instead of the whole elbow.
Benefits
The planks are isometric holds that requires the whole body to be in tension. The main benefit of the planks is increasing core strength and stability. All movement originates from the core, and a strong core would display itself as you ease through other movements in your workout. Look forward to reduced injuries and increased performances as your core strength increases.
The longest plank record is currently 8 hours and 1 minute held by a Chinese policeman. However, unless you are seriously looking at training to break that record, being able to hold the basic plank for 5 minutes is more than enough.
To read and watch a test of your core muscle's strength and endurance, do read Part 2 of my planking guide.
Lin Yimian, CSCS, SGX
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