Here’s a video discussing the RKC Plank. I learned this from my buddy Joe Sansalone. I’m not sure if I’m teaching it correctly according to the RKC, but this is the way I currently teach the plank, and quite frankly the regular plank pales in comparison to this variation.
Here’s what you need to do:
- Lengthen the lever by placing your arms further out.
- Narrow the base by placing your elbows closer together.
- Contract the quads to lock out the knees.
- Contract the glutes as hard as possible to posteriorly tilt the pelvis (the low abs and external obliques will assist with this too); hold this pelvic position throughout the duration of the set
- Look down and keep the head and neck in neutral (packing the neck might even be better).
Here’s the video:
To me this is a no-brainer. You get:
- Way more rectus abdominis and oblique activity (see chart below – 4X more lower ab, 3X more external oblique, and 2X more internal oblique)
- Way more glute max activity
- Low back pain prevention via several different mechanisms;
- Teaches proper hip mechanics which will prevent lumbar hyperextension during hip extension movements
- Teaches the glute max to force closure of the SI Joint during hip extension movements
- I could go on as there are more mechanisms at play but you get the point