Without proper stabilization of the thoracic spine, the lumbar spine and pelvis will often be placed in extension to account for poor isometric control of the upper back. If you would like, you can extend the arms into the tall plank position. Superman daily workouts, body building, body toning, how to perform push-ups, crunches, planks, chin-ups, pull ups, benefits of push ups, planks, crunches, main muscles worked, other muscles worked, trainer's tips for perfect crunches, lifts, kick boxing, shadow boxing, punches. I worked on feedback-driven central pattern generators ... Bipeds are dynamically unstable and need to maintain their trunk upright against the rotations induced by the ground reaction forces (GRFs), especially when running. Primary muscles: Obliques Here are the main benefits of doing the RKC plank. If you put your body in the bottom plank position (where your elbows are on the floor), the primary focus is on your core muscles. Try starting with the below recommendations, then build up in either weighted or longer time duration sets. You are now in the starting position. Secondary muscles: Lower back, shoulders, chest The deadlift, for example, requires a strong hip extension. The plank rotations keep the deep abdominal muscles activated. Join the BarBend Newsletter for workouts, diets, breaking news and more. 1. Use the top of the Push-Up position and a step, chair or weighted bench to place your feet on. Planks are a great exercise to strengthen the core and improve your flexibility, posture, and stability. While the plank itself is a stationary movement (it can be progressed into a dynamic movement), the plank can be done to reinforce proper pelvic and spinal stabilization and increased muscle activation and strength of the obliques, abdominals, and deeper core muscles. Squeezing the glutes can also help to contract the core hard, which is often used in the plank and other strength lifts as a performance enhancing cue. Plank Rotations Planks train your core in ways few other exercises can do. Subscribe to our mailing list and get interesting stuff and updates to your email inbox. Below are three benefits of planks (both weighted and unweighted variations). To calculate the number of calories burned doing the dumbbell plank rotation, enter your weight and the duration of the exercise: Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back: If you want to increase the difficulty and get the benefits that both variations have to offer. … [Read More...], This vegan creamy mushroom sauce rescues the most boring of plates and … [Read More...], Cozy up this autumn with this rustic vegetable & seafood soup. In fact, your hips play a big role in making your planks stronger. Change ), You are commenting using your Facebook account. Increased core endurance and stamina can be developed with longer duration sets and increased time under tension. Now, you won’t be able to go out and lift a ton more just because you do this exercise. Maintain a neutral body position although it’s OK to have a slight round. Equipment: No equipment. You can use a text widget to display text, links, images, HTML, or a combination of these. Below are three primary training goals and programming recommendations when utilizing the plank into specific programs. The Benefits you get from doing it, and some training tips to make sure you get the most out of doing this exercise. Since your body is level instead of at an incline, you also get strong core activation. Side Plank Crunches Exercise Guide When doing the side plank rotation, engage your core, tighten your abs and maintain your body in a straight line. Change ), This is a text widget. BarBend is the Official Media Partner of USA Weightlifting. Focus on yourself and make your future a healthy one! ( Log Out /  1. By twisting your torso you’re engaging your upper body, the obliques and you’re firing up the core to an even greater degree. The bodysaw plank is a plank done with the feet on sliders, a foam roller, or other moveable surface. Maintain your body in a straight line all through the plank rotation. But because the lower back is also part of the trunk muscles, simply performing RKC planks will strengthen the muscles directly. How to do Side Plank With Rotation with proper form and technique. Lock your wrists to protect the joints, maintain your core engaged and keep your body in a straight line. Almost anyone can adopt the RKC plank to use it as a weekly core and total-body isometric strengthening tool. A … [Read More...]. Matthew Magnante is the senior writer for Fitness Volt. Required fields are marked *. The Text Widget allows you to add text or HTML to your sidebar. Step 3: Exhale and keep your arm straight with only a slight bend at the elbow. Regular plank rotations keep the waistline tightened and shrank. Adduct your legs by squeezing them toward each other and then flex your quads to completely straighten your knees. Breath out slowly while twisting your torso and tucking your hands below your body. Practice doing the side plank first. For some lifters, the core may actually be a limiting factor during loaded movements like heavy squats and deadlifts. Dumbbell leg loop. Once you are in the plank position, focus on maintaining a flat spine and tight core. And, the transverse abdominal muscles compress the contents of the core while helping to stabilize the spine. Start in a side plank position, with your right shoulder over your elbow, your body in a straight line and reach your left hand toward the ceiling. This can also be done from the tall position as well. While this deeper muscles of the core (see below) are highly active, this exercise can be a sufficient way to add variety to your rectus abdominis training. This is extremely challenging and forces a stronger hollow hold position and/or reinforces proper back extension. RKC Plank (Image via YouTube @Functional Bodybuilding). When in the plank (either forearm or top of push-up plank), the athlete slides their legs backwards maintaining a neutral spine and a contracted core (the farther they slide back the greater they body will want to go into spinal extension). Primary muscles: Abs, obliques Secondary muscles: Lower back, shoulders, chest Equipment: Dumbbells DUMBBELL PLANK ROTATION INSTRUCTIONS. Here are some tips that we think will benefit you as you learn how to RKC plank since it may take a little adjusting. Start by assuming a quadruped position with a plate placed on the middle back. You’ll build your abdominals and obliques in addition to your glutes with this bodyweight-only exercise. As you do the plank rotation, make sure your core is engaged. This stationary exercise can then be progressed to more challenging variation to increase dynamic core strength and functional fitness (see below). Use the Top of Push-Up position to place a higher focus on your shoulders and triceps. … [Read More...], This vegan creamy mushroom sauce rescues the most boring of plates and … [Read More...], Cozy up this autumn with this rustic vegetable & seafood soup. To see this page as it is meant to appear, please enable your Javascript! He has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. As you hold the plank position, focus on keeping the upper back flat (by actively pressing through the forearms/hands into the floor) and then pressing the legs together.