Category Archives: Ab Training

Long Lever Posterior Tilt Planks Kick the Shit Out of Traditional Planks

Plank Variations

Hi Fitness Peeps – just wanted to give you a heads-up.

Brad Schoenfeld and I just got a paper published in Sports Biomechanics titled:

An electromyographic comparison of a modified version of the plank with a long lever and posterior tilt versus the traditional plank exercise

We wanted to see how increasing the lever length and posteriorly tilting the pelvis affected core muscle activity in a plank, so we compared four plank variations:

traditional plank
long lever plank
posterior pelvic tilt plank
long lever posterior tilt plank (LLPTP)

By the way, here’s how you perform an LLPTP (and HERE is an article detailing the form):

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Core Stability Training for the Advanced Lifter

Core stability training has been all the rage in the fitness field over the past decade, for good reason. Learning to move at the hips while keeping the spine stable is crucial for new lifters. While most lifters and trainers are well aware of simple core exercises that are properly suited for beginners, many aren’t well-versed in progressing these exercises to suit more advanced lifters. Too many lifters extend the duration of basic planking drills as their primary method of progressive overload, which builds strength endurance. But what about strength and power? A strong, powerful core is needed to stabilize the body during heavy lifting and explosive sporting actions.

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Do Sit-Ups Ruin Your Posture?

Every few weeks, someone will tag me in a Facebook thread where people are arguing about the negative effects of sit-ups or crunches on posture. Typically, someone will claim that people are already sitting all day long and then question why would we dare put them into flexed postures during their training. They’ll also claim that performing sit-ups or crunches leads to negative postural adaptations such as kyphosis and forward head posture.

Trust me, I understand the sentiments. On weekends, when I don’t train myself or any clients, I tend to sit for much of the day trying to catch up on reading and writing. I can certainly feel the effects of such sitting on my body. Do this day in and day out, and I’m certain that it will have a negative impact on posture and function.

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The Hollow Body Position and PPT Straight Leg Bridge

Pelvic strength and endurance is highly underrated in strength & conditioning. If you fail to stabilize the pelvis, it will rotate and take the spine along with it. You want to dictate what your pelvis does during exercise; not the other way around. I have two new exercises and one older exercise to share with you today.

The Hollow Body Position

The hollow body position has been used in gymnastics for decades and is an excellent core exercise. Unfortunately, most strength coaches have yet to embrace it. This is a shame as the exercise develops lumbopelvic stability and improves the body’s ability to resist excessive anterior pelvic tilt and lumbar hyperextension. For maximal pelvic stability, you want the glutes and abs to be strong and coordinated in order to hold down posterior tilt. ┬áThe hollow rock focuses on abdominal strength.

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