# RKC Plank

URL: https://heatsy.app/ex/rkc-plank

Also known as: Hardstyle Plank, Hard Style Plank, Max Tension Plank, RKC Plank Hold

Body region: Core

## Muscles

- Main: Rectus Abdominis, External Oblique, Transversus Abdominis
- Helps: Deltoid, Serratus Anterior, Gluteus Maximus, Rectus Femoris
- Holds: Erector Spinae, Internal Oblique, Triceps

## Technique

1. Lie face down and get on your forearms with elbows under the shoulders and fists or hands placed together.
2. Lift into a plank with feet close together.
3. Squeeze the glutes, quads and abs as hard as you can and pull the elbows toward the toes.
4. Hold the tension for a short time, such as 10 to 20 seconds, and breathe in short sips.
5. 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.

## Alternatives

- [Plank](https://heatsy.app/ex/plank)
- [Weighted Plank](https://heatsy.app/ex/weighted-plank)