My friend Brad Schoenfeld and I are currently conducting a study on the long lever pelvic tilt plank (LLPTP). This is the exercise-name we came up with for the study. I’d have called it the RKC plank, as this is how I learned it from my friend Joe Sansalone several years back. However, the RKC teaches their planks differently now (with a normal lever length and a “piking” action), so we had to come up with a generic name.
It sounds complicated, but it’s just a plank with a narrowed and extended lever, along with a posterior pelvic tilt.
In the video, I’m not using good form. My elbows aren’t truly lined up underneath my nose (do what I say, not as I do haha) – I cheated and made the exercise easier by lining my elbows up with my mouth.
If you do it correctly, this plank variation is extremely challenging. Just make sure the lever is really extended out so that your elbows are underneath your nose…and make sure that you squeeze your glutes as hard as possible.
In our study we’ll be looking at the traditional plank, the long lever plank, the posterior pelvic tilt plank, and the long lever pelvic tilt plank. This way, we’ll be able to make comparisons as to what effects extending the lever length, posteriorly tilting the pelvis, and doing both have on planking.
Many individuals possess poor posterior tilting motor control and weak glute function and are therefore unable to hold the maximal glute squeeze for sufficient time. If you struggle with the posterior pelvic tilt, try the following progression: 1) posterior pelvic tilt plank from the knees, 2) posterior pelvic tilt plank from the feet 3) long lever pelvic tilt plank.
I’ve taught this at seminars and have heard back from attendees saying that the PTP’ing made their glutes very sore the following day, which is quite surprising to me as I’ve never felt soreness from this action of the glutes. I confess – I struggle with a 30-second hold with the LLPTP – give it a try!
We’ll start collecting data soon and will of course try to get it published as quickly as possible.