The plank exercise seems like a brain-dead simple pose that anyone can practice without much instruction. This is true, but to refine the plank exercise, one must implement some specific components to ensure optimal performance.
It’s one thing to balance horizontally on all four limbs and see how long you can last without collapsing. It’s quite another to use the plank exercise as a stabilization drill (as it was intended). It’s not about balance, so much as it is about crafting a solid, bodily structure in which you can distribute force production in relation to the ground.
Do you get it yet?
With the plank, there’s a lot more than meets the eye, and simply looking at an example of the plank may not offer the detail necessary to optimize technique. The real problem is that the plank is seldom taught properly at all. Personal trainers seem to expect their clients to just “get it” by modeling what they’ve demonstrated, instead of teaching the specifics. It’s true that almost anyone can imitate the plank position, but in my experience, most people miss a few vital components when performing it.
Done properly, the plank exercise can be extremely taxing, and for veteran plankers, may result in an initial drop in performance upon first starting the new technique. Rest assured, that with practice of the most efficient technique, performance increases will be regular and ongoing. On the flip side, if you’re practicing a less efficient technique, you guarantee a limit on your performance (this is true of any exercise). Good technique is both efficient and effective and results in the greatest overall benefits, and that’s what we’re trying to do in optimizing our performance in the plank exercise – to squeeze as much benefit out of it as possible. We do this by turning the plank into a full body exercise, instead of just a core-strengthening exercise.
By the end of this tutorial, you’ll have a thorough understanding of how to maximize your performance in the plank exercise.
The Right Way to do the Plank Exercise
The Plank Exercise – Technique Cues and Tips
1) Arm Positioning – Elbows must be placed directly beneath your shoulders – joints in one line (like a skyscraper). Weight should be distributed directly beneath your upper arms, under the elbows. The forearms should be pointed in whatever direction is most comfortable, with no additional weight on the forearms, wrists or hands (from no forward lean). The hands may be flexed into a fist or relaxed.
2) Shoulder Pack – Shoulders must be packed down on the ribcage to connect the structure of the arms to the structure of the core muscles. Actively contract the lat muscles to pack the shoulders down in relation to your torso.
3) Spinal alignment – The spine should be lengthened in equal opposite directions. Lift your head away from your shoulders, lengthening your neck while simultaneously reaching your tailbone in the other direction. Do not round the spine or extend the neck. Maintain this long spine throughout the entire duration of the set.
4) Core and glute activation - Activate the core musculature with a gentle contraction while also contracting the glute muscles, which results in a slight tailbone tuck (similar to a dog tucking its tail between its legs). Your exhale should be timed with this contraction (see below).
5) Leg drive – Instead of just balancing on your ball of feet, drive them backwards into the ground by contracting your quad muscles, which will extend your knees to lockout. Push your feet backwards into the ground, which will drive your heels backward in combination with the knee extension. This should be counter-balanced with a forward arm drive, creating an “arch effect,” as demonstrated in the video.
Two things that I forgot to mention in the video are:
6) Foot and Leg Positioning - The best position for your feet is hip-width apart. For those who have tighter hips with limited range of motion, it’s ok to place your feet a little wider (e.g. shoulder-width stance ). Similar to your forearm positioning, experiment with what feels best for you. You don’t want any excess strain on your hip joints or the surrounding musculature to distract you or limit your performance.
7) Breathing Technique - In combination with the core and glute activation (and the resulting hip tuck), passively exhale the air out of your lungs until most or all of it is expelled. Allow an inhale to be sucked back in as you relax your lungs and throat (actively inhaling is unnecessary and may result in lightheadedness from temporarily over-oxygenating your blood). Once you have a lungful of air, repeat the slow exhale process again throughout the duration of your timed set.
Wrap-Up
Using optimal technique in your exercise program is not just the best way to train, it’s the only way to train if you want to succeed for the long-term. When you integrate all of the above components into the plank exercise, you ensure that ongoing improvements can be made over the long term because you’re practicing optimal technique. If you’re using a less efficient technique or if you’re neglecting one or two of the components, then you put a limit on your performance right from the start. Train smart and watch your performance skyrocket!
Now that you’ve learned the optimal way to perform the plank exercise, it’s time to test it out for yourself:
Check out the 5 Minute Plank Challenge For Core Strength, Stability, and Rock-Hard Abs
If you found this article helpful, please share it with your friends and tweeps:
.jpg "John Sifferman")
CST, CST-KS, NSCA-CPT
Fitness Professional
Related Posts:
Beginner Level Core Strengthening Exercises
Sophisticated Ab Crunches – better than regular old crunches and reverse crunches
The Bodyweight Glide Workout Series For Shredded Core Muscles
The right way to do the plank exercise is to incorporate the movement into a very slow and deliberate pushup. Now there’s value for time spent. Dynamic compound exercises are much more lethal. Try mixing up the ratios: 2 seconds top, 2 seconds middle, and 2 seconds with nose and chest grazing the floor. Or 3:1:3. Or 2:3:2. What a blast.
Good suggestions, Tom. Some of the components of the plank exercise also apply to the pushup and its many variations. Pushups with a pause in the top, middle, and bottom position were a favorite of mine back in my Track and Field days. My teammates hated me for putting them through it :D
My planks have evolved as I was finding being able to hold the position for 3 minutes a bore. I now front plank with my left arm and right leg raised plus vica versa. I can do this for only 1 minute in total…..what could you suggest for the next level of plank?
Nick
Nick,
See the advanced variations from the 5 minute plank challenge on this page:
http://physicalliving.com/the-5-minute-plank-for-core-strength-stability-and-rock-hard-abs/
Apart from that, you can also change the angle (e.g. feet higher) and add weight (ie weight vest). There are also some challenging yoga poses that can serve as more sophisticated core strengthening exercises.
Wish I understood the breathing part better. But I probably am not strong enough to just jump in totally yet anyway. Thanks for the great instructional.
I’ve only just got this message John but have to say these variations are very helpful……..Thanks
John,
Thanks for the instructions. I especially like the need to push back on your feet and push forward with your arms. That makes the whole structure feel really solid.
In another post, Scott Sonnon talked about four planks – “front, side, other side and rear plank”.
Is the rear plank just a “bridge” or “table”?
Thanks again for the informative videos.
Michael
Thanks Michael. Rear plank is basically a table pose with your legs fully extended – knees locked and heels resting on the ground.
I used to to do planks by hanging on for dear life.
After following your instructions, I’ve doubled the length of time I hold the plank and also feel the benefits of good form.
Brilliant!!!
Thanks again
Fantastic to hear, Michael. Keep up the good work, and I’ll keep the articles and vids coming.
I’ve made it to 3 mins on a regular basis now. Brilliant!
What I find interesting is that my point of failure are my arms. They get sore long before I feel anything in my core.
Awesome Michael – keep it up!
I have done some of the insaity workouts which incorporates plank abdominals and other plank exercises. You video has been very helpful in understanding the postioning to work the approrpiate areas.
I’m glad to hear it, Kevin – keep it up!
Hi John,
I just started doing the plank, no variations, LOL. I am up to 3minutes 30seconds… shaky but getting better. Really loud music works. Thanks for your post, it gives me other challenging options to aim for in the very near future. I’m gonna share your post on my fan page, I hope you don’t mind ;-) All the best ~Aymee
Goodaye John.
Thanks for your knowledgeable advice….Iplanked early this morning, about 30 minutes ago (5-30am). I have Sinead O’Connor on my laptop singing “nothing compaes to you” which goes for 5 min 30 sec.
I felt good after. Then I was thinking (dangerous), when I was in the gym yesterday a young lass was doing light work, and then she was planking using one leg up in the air and changing. I thought …. while I was palnking, there must be a right way to do this…I’ll look on Google….found your site,,,,,read your details on how to,,,and then watched your video….VERY GOOD COBBA….Then after doinh all of your recomended and right way moves and positions,,,I turned on Sinead and whacko……After about 3 min 30 sec my body started to do the shimmy shakes…..I kept going to finish the song……WOWWWW…WHAT A DIFFERENCE IN YOU STYLE……At the end I was glad Sinead had finished ….VERY GOOD JOHN….and thanks.
I am 62 years old…..76 kgs and working away from home 2 weeks on – 1week off, Going to the gym is a good outlet and my wife is very happy with my change as well == xxx ==
Once again Thanks John and “KEEP ON SMILLIN”
Cheers Digger Des, from South Australia.
Arms get sore before abs
I have gone from 3 mins to 6 mins in about 6 weeks. Great exercise. I am 38 now and still have great 6 pack. Lucky genes and planks.
I just started planking and my instructor said ten seconds on the “still” plank then rock slowly back and forth head to toe for ten then tent for ten meaning basically pump up and down with exaggerated butt in the air. For three sets of these. Like i just said im just beginning so i can only hold still. Lol… im glad you have this video to show a more excellent. Way.