The plank is an important exercise to master.  The plank helps improve your core strength, core stability and core anti-rotation.  Having a strong stable core will help you improve your performance on your compound lifts as wells as other athletic activities.  A strong core will also help you improve your posture.

There are many variations of plank. For the purpose of this article, we are focusing on the basic plank hold.  The tips and techniques that will be discussed apply to all variations.

GOOD FORM • Elbows are shoulder width apart • Elbows are directly below the shoulder • Head, shoulders, core, and hips are all in alignment. • Focus on keeping your entire body engaged

BAD FORM • Hips are too high • Body is not efferently or properly engaged

BAD FORM • Hips are too low • This will put the spine out of alignment and create pressure in the lower back.

Although the plank is primarily a core stability exercise, your entire body must be engaged in order to maintain proper form. Proper form and safety are always a top priority. Never sacrifice form to hold a plank longer than you are able to hold safely. Focus on making progress every time you perform this exercise. Remember to track your progress when you are training.

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Houston Fry
Ultimate Fitness Coach
IFPA MASTER TRAINER