It’s Technique Tuesday where we talk about a movement we’re doing tomorrow, WHY we’re doing it, and HOW to do it correctly!
Movement: Plank Hold
Description: Hold the body in a rigid position supported by elbows+forearms and toes.
Primary Movement Pattern:
Physical Skills Developed:
Tips, Tricks, and Fun Facts: Static holds are an excellent way to build foundational strength and stability starting in the core and radiating out through the extremities. The standard plank hold is a staple and a perfect place to start!
Make sure your shoulders are stacked over your elbows, you’re up on your toes, and you keep your abs squeezed tight to bring your pelvis toward your rib cage.
When form starts falling apart and hips start sagging, it’s time to rest! Better to rest and hit the next round with good form again than to keep holding in a less stable position with less core engagement.
Scaling to a plank from the knees is also a great way to start! All the same rules apply.
Use the plank hold to improve your core strength and stability in all the dynamic functional movements we do in the gym and in life!
Setup:
– Start on knees and elbows with shoulders stacked above elbows. Prepare to go up onto toes.
Initiation:
– Raise knees off ground so your body weight is supported on elbows+forearms and toes. Squeeze abs to bring pelvis toward rib cage. Keep shoulders active by pressing slightly away from the ground. Squeeze quads and glutes to maintain tension.
– Hold until form starts to fall apart! Then rest!
Common faults:
– Butt up in the air or sagging low
Check out our social media for the slow motion video with commentary and have one of our coaches check your technique tomorrow!
Dean
