planks

**mike456** · 08-31-2006, 10:46 PM

how much time should you be doing on a regular plaank before moving onto a more advanced variation, and what variation should you go to? (goal is to increase core stability.)

**CowPimp** · 09-01-2006, 05:47 AM

I usually progress to something tougher when I client can get 3 sets of 60 seconds with minimal rest in between and good form throughout.

**PWGriffin** · 09-01-2006, 06:41 AM

Originally Posted by CowPimp

I usually progress to something tougher when I client can get 3 sets of 60 seconds with minimal rest in between and good form throughout.

Any links to different, more difficult plank variations??

**mike456** · 09-01-2006, 06:43 AM

you can do them with one hand behind your back.
or feet on a one of those swiss balls.
or one legged.
or even weighted.

**mike456** · 09-01-2006, 06:47 AM

oh and hand stand planks

**CowPimp** · 09-01-2006, 11:50 AM

Originally Posted by PWGriffin

Any links to different, more difficult plank variations??

Hands on stability ball
Feet on stability ball
One hand off the ground
One leg off the ground
Opposite hand and leg off the ground
Arms straight walking your hands out (Farther away is harder obviously)
Arms straight one leg off the ground
Arms straight one arm off the ground
Arms straight opposing arm and leg off the ground
Arms straight on a medicine ball
Arms straight on a medicine ball one leg off the ground
Arms straight on a medicine ball one arm off the ground
Arms straight on a medicine ball opposing arm and leg off the ground

Etc.

**Squaggleboggin** · 09-01-2006, 02:31 PM

I prefer the standard method with a 45 plate on my back, personally. I do it for about a minute as of the moment.

**Adamjs** · 09-02-2006, 12:48 AM

Originally Posted by Squaggleboggin

I prefer the standard method with a 45 plate on my back, personally. I do it for about a minute as of the moment.

I'm disappointed with you Squaggle. I thought you were all about functional lifting - how often do you need to functionally lift a plate on your back?

I like introducing the weights as well to the basic plank &/or from a medicine ball.

**CowPimp** · 09-02-2006, 01:17 PM

Originally Posted by Squaggleboggin

I prefer the standard method with a 45 plate on my back, personally. I do it for about a minute as of the moment.

By walking your hands out you are effectively increasing the lever arm distance from the axis of rotation, so you are effectively increasing the resistance without having to try and get a big plate on your back. Not that sticking a plate on your back doesn't work, but I think walkout planks are just easier to setup.

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