Progressing to a plank

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pdellorto
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Progressing to a plank

Post by pdellorto » Thu May 07, 2009 7:32 pm

When you've got someone who can't do a proper plank - can't hold the position with anything approaching good posture - what do you do to get them there?

I'm used to the plank being a basic exercise - valuable and useful, but you need to make it harder as you get better. You start with planks. Where do you start if planks are too hard?[/i]


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Post by Jungledoc » Thu May 07, 2009 10:40 pm

Either elevate the arms (shifting more weight to the feet) or put the knees on the floor (making a shorter lever arm).

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Post by pdellorto » Fri May 08, 2009 8:32 am

That's good, I should have thought of "planks against a bench."

Now to just get me a box or bench to use...

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Post by Kram2 » Fri May 08, 2009 10:29 am

Would the exercise where you are on hands and knees and you lift up opposing limbs help? i.e.- left arm up and right leg up

Or maybe just do planks for repetitions? I've done side planks for time and then done them for repetitions and found both challenging.

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Post by pdellorto » Fri May 08, 2009 1:13 pm

Kram, I'm trying to make them easier, not harder. I've got people who I help train who can't do a normal plank at all. Getting one hand and one leg up doesn't seem like it'll help them until they can get a normal plank going.


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Post by Kram2 » Fri May 08, 2009 2:02 pm

There's a misunderstanding there. I meant lifting opposing limbs while having the other hand and the other knee still on the floor. As in, start from kneeling, place hands on the floor, then slowly lift one hand and the opposing leg towards the ceiling.

Wow, I can only imagine trying to lift opposing limbs from a plank! Would be very tough.

Let me see if I can find an example of the exercise I'm trying to describe.

http://stacktv.stack.com/video.aspx?vid ... 060906_327

I've done it a couple times and seen it done more. Now that I read on it it seems to be more for lower back, sorry, not very helpful.

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Post by pdellorto » Fri May 08, 2009 2:19 pm

Aha, I know those are bird dogs. Yeah, I'm thinking of including those in the general warmup. Good idea.


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