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A New Look at Planks

My boy Adam Rees just posted a very important new video.  Adam takes a unique new look at planks.  It is something I explored in great detail with my Chaos Training manual.

If you consider the conventional execution of a plank there are 4 stability points, both feet and both hands.  Adam performs a conventional plank BUT takes away one stability point.

In doing so, his body must transfer the “even” tension that was distributed through each point to the remaining three.  This shift requires muscular coordination, an adjustment in breathing and a forceful bracing of the abdominals and back musculature.

In addition to this modification, Adam is performing full range side rows (pulls).  This increases the tension and improves coordination, ie. one side of his body is rigid and the other side is engaging movement.

Great job Adam, great innovation!

For more “out of the box”, innovative strength training check out my Chaos Training manual.  It is over 700 pages and took me over 2 years to write, and 15 years to discover.

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6 Responses to “A New Look at Planks”

  1. Max Shank Says:

    Do you feel like this is a “better” variant on the feet elevated renegade row?

  2. smitty Says:

    Not at all, in fact, I think they are pretty similiar. I would save the feet elevated renegade row would require more hand strength if you are using kettlebells for it.

  3. Joe Says:

    Adam, I like the added ROM that you can get while being planked via the elbows. Nice variations.


  4. Pedro A. Morales Says:

    That’s awesome!!! I have to try these!!!

  5. Phillip Says:

    Great exercise. I’m always looking for new exercises that test my stabilizers. Thanks.

  6. Adam Says:

    Thanks for the feedback, and to Coach Smith for posting.

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