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!

High Plank Modification Adds Multiple Benefits

High Plank Modification Adds Multiple Benefits

 

 

The High Plank Exercise is a great exercise that focuses on shoulder and trunk static stabilization.  There is no motion...only a timed positional hold.  This can be easily modified using a Strength On Demand Resistance Band. 

 

The following progression will challenge:

-dynamic shoulder and scapula stability on the weight-bearing arm

-strength of the postural scapular muscles, including the rear deltoids and middle traps on the moving arm's side

-rotational stability of the trunk



Start in a high plank position anchoring the resistance band with one hand, gripping the other end of the resistance band with the opposite hand.  The closer your hands grip on the resistance band, the more difficult this technique will be, so leave some slack in the band when you first attempt.  A little bit of resistance is all you need to feel this exercise!

 

 

While one end of the resistance band is anchored to the floor with one hand, the 'moving arm' is lifted to the side into horizontal abduction.  Here, my right arm (the anchor) remains stable (shoulder/scapula stability) while my other arm is moving out to the side (working the rear delts and middle traps).  The motion of my arm is creating rotational force on my trunk, which I must resist.  My hips and torso remain "squared-off" with the floor.  This is rotational stabilization.  This is a great progression for clients in the mid to later stages of rehabilitation from shoulder and/or lower back injuries.

Get your resistance band HERE!!



Rotational Stability of The Trunk

Rotational Stability of The Trunk

The Renegade Row

 

The previous blog posts discuss exercises that are beneficial for developing rotational stability of the trunk using body weight.  These should be performed correctly prior to performing stability exercises using weight/resistance. 

 

Assuming you are able to maintain stability with the prior exercises, you may attempt Renegade Rows, using Kettlebells or Dumbbells.

 

Start Position Renegade Rows - Notice the flat lower back

Here, I shift my body weight onto my right arm in order to row the kettlebell using my left arm.  My hips and shoulders remain "squared-off" with the ground - Next I lower the left arm, shift my body weight to my left arm and row using the right arm

Incorrect Form: My hips and shoulders are not "squared-off" with the ground

Incorrect From: My lower back is not flat, but jacknifes prior to the row

The above two incorrect techniques are very commonly seen with clients who do not have the rotational stability to perform this exercise.  They may have trunk weakness or may just need additional verbal and manual cues in order to improve the motor planning/coordination of the activity. 



Rotational Stability of the Trunk

Rotational Stability of the Trunk

 

When training your trunk (or core) for stability, resisting rotational forces is one complex and important aspect.  Many of the single arm activities that we do, such as the one arm kettlebell deadlift, apply a weight to one side of our body.  This asymmetrical load applies a force on our trunk, which causes it to rotate to one side (our body gives in to the weight).  To stabilize our trunk, we must fight this rotation, and remain "squared off." 

In this picture, the kettlebell in the right hand creates a trunk rotation to the left.  He must stabilize in order to keep his hips and shoulders squared off with a target in front of him

 

There are many beneficial trunk stabilization exercises.  Some are basic, while others are more complex.  Unfortunately, I have seen people in the gym performing most of them with poor technique.  Many people are in a hurry to progress themselves to the more complicated techniques before they really should.  This post will discuss some of the more popular basic trunk stability exercises, proper technique and common errors that I see each day.  It is your job as a trainer to assess your client's abilities in order to progress them properly and avoid injury. 

 

First is the Low Plank and the High Plank.  These are not focused on rotational stability but are more introductory.

Low Plank: Correct - Goal is high reps, holding each one for 5-7sec

High Plank: Correct

 

Low Plank - Incorrect:  This is not acceptable, as you can notice the hyperextension in my lower back and the protruding scapulae.  I am not maintaining stability

  Once you perfect the low and high plank, you may progress to the rotational stability exercise called the High Plank Elbow or Shoulder Tap. 

Wide Base Elbow Tap Start Position

Wide Base Elbow Tap Finish Position: Notice my hips remain "squared off" with the ground

Incorrect Wide Base Elbow Tap: I lost my rotational stability and begin turning my trunk

Progress the above rotational stabilization exercise by modifying the base of support:

Narrow Base Elbow Tap: Start Position and more aggressive due to modified base of support

 

Correct Narrow Base Elbow Tap



Incorrect Narrow Base Elbow Tap: Again notice my rising left hip - If your client is compensating like this even following your verbal and manual corrective cues, they are not ready for this yet

These are just a few of the progressions you can perform when training trunk stability.  Stay tuned for the next post which will discuss other beneficial techniques

 

 

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

Drive Through Your Hips

Drive Through Your Hips

 

Throwing a ball, swinging a club or a tennis racket and even punching an opponent revolve around rotational force of the hips as well as forces produced through the ground, rather than solely upper extremity strength.  The order of recruitment of power, particularly with heavy hitters is as follows: the swing is led first by the hips, then the trunk, arms, hands and finally the bat.  The more rotational velocity you can produce with your hips, the greater the force transmitted to the ball.  To improve this hip velocity and ground force, you should practice the movement pattern as well as practice the actual task (specificity of training).  If we learn how to create more force through the ground, this increased force will transmit through our bodies and into our target.  Check out the hip position and trailing foot in these pictures:

 

   

 

 

 

 

 

 

 

 

 

If we practice a technique that focuses on hip rotational velocity and explosiveness, we will throw further/faster, hit harder, punch with more force, etc...Here are some simple exercises that will help "groove" the hip rotation motor pattern:  Notice the trailing leg, how the foot pivots, the hip extends, and the 'snap' of the hip rotation/extension.  This creates the force that transmits through the trunk, into the upper extremities, directed toward the goal.  If you do not pivot on your trailing foot, you risk injuring your knee.

 

 

Here, I use a Persian Mil to help train the pivot, hip rotation, and trunk stability, as I thrust the Mil forward. This works the above discussed movement pattern as well as grip strength and shoulder stability.  To challenge the grip even more, I perform this technique using Neurogrips

 

 

 

 Now, I perform the same activity using a longer lever which makes control and stability even more difficult.  This further develops rotational hip velocity, trunk control and coordination of my lower extremities.

 

 

 You can try this out with a wooden dowel to smooth out the movement pattern, and progress to a weighted bar.

 

 

 

 





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.    

The Single Leg Deadlift Using Neurogrips and The Nabard Long Device

The Single Leg Deadlift Using Neurogrips and The Nabard Long Device: Radial Deviation

 

 

The Nabard Long Device used in this example is a device similar to a barbell.  However, the 1 inch diameter handle is offset rather than centralized.   The Neurogrips easily slide on your hand, adding 1" diameter to the Nabard Device handle, making it about 2" in diameter.  Combined with the offset handle, the Neurogrips challenge your grip and help strengthen your hand, wrist, forearm as well as your shoulder and trunk musculature.   

 

 

Place Neurogrips on the right hand.  Stand next to the Long Device (Device is closest to your right foot) so that the longer end extends in front of you

Kick your right leg straight behind you, allowing your left knee to slightly bend so that your right hand can reach the handle of the Long Device.  Do not let your hips move out of the parallel position in relation to the floor (Do not let either hip rise or fall).  Contract your right gluteals to maintain full right hip extension.  Squeeze the Neurogrips around the device handle tightly.

Squeeze your glutes, press your left foot into the ground and stand up tall, locking your glutes at the top.  Do not allow the long end of the Nabard device to dip down.  With this, the long end is placing downward force on your hand and wrist, in the direction of ulnar deviation.  To maintain neutral wrist position, you must fire your radial deviators as well as maintain a crushing grip on the handle due to the increased diameter from the Neurogrips.  This will work your hand, wrist, forearm, elbow, shoulder and trunk musculature.