Make Sure To Do This When You Plank

Don't Just Hold The Plank...Crush IT!!

When training in your gym, you most likely have walked by another member holding the Low Plank for anywhere from 30 seconds to even minutes in some cases.  Initially, this is a challenging exercise.  However, with practice, you "learn" how to hold the position for extended times.  The plank is a great exercise for shoulder, scapula and trunk stability.  I have found that upon simply "holding" the plank position, with protracted scapulae and a flat (not arched) lower back, I can withstand it for a long duration before fatigue sets in.  When I incorporate other muscles, however, my tolerance goes way down.  In my opinion, if I can hold the Plank for 60 seconds, it's time to make it harder.  Kind of like being able to do 60 straight reps of biceps curls.  If you can do that, then it's time to raise the weight (depending on what your goal is, that is).      

Next time you try the plank, take these steps before you focus on hold time.  
Step 1: Get into Plank position.  
Step 2: Protract your shoulders/scapulae, tighten your thighs and clench your butt
Step 3: While maintaining a strict Plank position, try to extend your shoulders so that your elbows move toward your feet.  Because your forearms are on the floor, they will not actually be able to slide toward your feet.  But this isometric contraction will engage your trunk muscles.  A visual of what you are trying to do can be seen below....

Use the same technique for the High Plank and Side Plank

High Plank with shoulders flexed 90deg

 A visual of what you are trying to do can be seen below....

Clench your butt and tighten your thighs

With your palms on the floor, attempt to extend your shoulders so that your hands move toward your feet.  Again, because your palms are on the floor, no actual movement of your arms will occur.  You will remain in the High Plank position with shoulders flexed 90 degrees and elbows fully extended.  However, your trunk muscles will engage upon the isometric shoulder extension.  Make sure that you do not arch your lower back.  No movement should occur anywhere.  Just an isometric contraction of your shoulders, trunk, glutes and thighs

Side Plank

 A visual of what you are trying to do can be seen below....

In the Side Plank position, tighten your thighs and clench your butt

Attempt to slide the arm that your are propped on down toward your feet.  And again, the arm does not move as it is fixed to the floor due to your body weight.  Do not allow any motion anywhere.  You will feel your trunk engage laterally. 

With these minor adjustments, can you still hold the planks for 60, 70, or 80 seconds?  Let us know how you did!

Training the Obliques

Training the Obliques

 

Here's a training substitution that you can make if you are recovering from a back injury.  Everyone knows that in order to protect your back you must train the core.  So you do sit ups, back extensions, seat torso twists, etc... However, many of the gym exercises that we once thought were beneficial for our core and lower back, may actually cause more spinal problems.  For example, when training obliques, many people will be seen on the Resisted Torso Rotation Machine. 

 

 

Unfortunately, repeated twisting causes deterioration of the annulus portion of the spinal disc.  Adding resistance to the rotational movement of the spine can be even more detrimental.  

 

  

Substitute the Seated Torso Twist with the Side Plank to train the Obliques.  It will train the core, and spare the spine.  Hold each repetition for 5-7sec and alternate sides for 8-10 reps each

LEVEL ONE: After each 5-7sec rep, do not drop your hips straight down to the floor.  Instead, push your butt back by hinging at your hips.  This will avoid excessive lateral flexion of the spine and will minimize overall strain on the back

 

LEVEL TWO

 

Check out www.lowbackpainvideos.com for more Lower Back Rehab Exercises

Side Plank Reverse Pyramid

Side Plank Reverse Pyramid

 

To build endurance of the trunk muscles in order to maintain stability for long periods of time, your focus should not be to fatigue the muscles over extended work times, but to allow short rest periods in order for the muscle oxygen levels to be restored.  One popular trunk stability exercise is the Side Plank.

Many times I see people holding the Side Plank for 30-60 seconds until their entire body is shaking and their form deteriorates.  Instead, hold each plank repetition for 5-7 seconds and then rest for a few seconds.  Then repeat.  You can use the Reverse Pyramid Russian Method, starting with 5 repetitions on the right side, then 5 on the left, then rest.  Then do 4 on each side, followed by rest, and then 3 on each side.  As you go through the pyramid, you are more likely to maintain proper form because although you are fatiguing the muscles, the reps are decreasing so you are not training to failure.