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Forum Lifting 101 planks?

planks?
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11:34 pm
June 9, 2011


kjrch

Oshkosh,WI.

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What are planks?

5:09 am
June 10, 2011


Cameron

Greensboro, NC

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The technical name for planks are "Prone Iso-Ab."

If you dissect that name it means that it's an abdominal exercise, done in an isometric manner in a prone position…

You've seen these before.  Basically there are many small variations but the basic one is as folows:

  Start in a high-push-up position and drop to your elbows.  You should have a straight line from your ankle to your shoulders.  Hold that position.  It's that simple.  There are probably countless videos on how to do planks on youtube.  I will add a small note thought for everyone that most people do incorrectly.  Don't lock your hands together while in this position.  It causes tightness in the Lats, thus hurting your posture and causes a slumped down position in your shoulders.

5:43 am
June 10, 2011


Darrin

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One thing I do because I hate the "on elbows" position (hurts my elbows and really messes with my posture) is to keep my arms straight but then raise my feet on a box or a bench.  I find it lets me really focus on core stability without distracting elbow/shoulder pain.  One note though is not to 100% lock out the arms – I still keep them just shy of lockout to keep the stress off the elbows.

As Cameron said, countless variations.  We could probably talk about variations for hours.

10:19 am
June 10, 2011


kjrch

Oshkosh,WI.

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thank you.

3:17 pm
June 10, 2011


Cameron

Greensboro, NC

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Ah.. Darrin is also a fan of the "High Plank" :)
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