RKC Plank
Also known as: Hardstyle Plank, Hard Style Plank, Max Tension Plank, RKC Plank Hold
Body region
Muscles
Main
Helps
Holds
Technique
- Lie face down and get on your forearms with elbows under the shoulders and fists or hands placed together.
- Lift into a plank with feet close together.
- Squeeze the glutes, quads and abs as hard as you can and pull the elbows toward the toes.
- Hold the tension for a short time, such as 10 to 20 seconds, and breathe in short sips.
- Rest and repeat.
Cues
- Think of squeezing everything tight rather than just holding still.
- Keep sets short and the effort high.
- Tuck the pelvis slightly under.
Common mistakes
- Holding for a long time with a loose, sagging body.
- Holding the breath.
- Letting the hips pike up.