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  1. #1
    AndrewR is offline Senior Member
    Join Date
    Jan 2009
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    Melbourne, Australia
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    Default The plank and hardstyle

    Often people wonder why we stress the plank so much when they're keen ot learn swings. Well, the plank can show us many things. It shows whether you can create midline stability and is a good way to teach you how to position yourself before we start moving limbs (which will have the effect of disturbing core stability as the body must counter act those forces) or by adding external load.

    Check out this video on not just how to plank but on how to really plank. The keys - butt on maximally (if you play around with it by tilting your pelvis you'll find that the only position you can get a really good contraction in is neutral), abs braced and then screw the hips and shoulders in because they add stability. When you can apply these concepts while moving, say during running, you'll be bullet proof.


  2. #2
    postandspread is offline Senior Member
    Join Date
    Mar 2011
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    647

    Default

    Quote Originally Posted by AndrewR View Post
    The keys - butt on maximally (if you play around with it by tilting your pelvis you'll find that the only position you can get a really good contraction in is neutral), ...
    So the pelvis isn't in maximal posterior tilt as certain experts advise? And the back is to be as horizontal as possible?

  3. #3
    AndrewR is offline Senior Member
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    Jan 2009
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    Melbourne, Australia
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    Default

    If you put the pelvis into maximum posterior tilt you're in hollow. Plank is just neutral, hollow is that next step. It's horses for courses - plank is submax and sustainable, hollow is maximal and short lived.

    The back position - that's just where Shannon gets to when she hits the right position. Not quite strong enough to be all in one line so she has a bit of an angle at the hips instead of a straight line from ankles to shoulders, which would be ideal.

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