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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May 12th, 2009 at 10:57 am
Do you feel like this is a “better” variant on the feet elevated renegade row?
May 12th, 2009 at 12:33 pm
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.
May 12th, 2009 at 12:54 pm
Adam, I like the added ROM that you can get while being planked via the elbows. Nice variations.
Joe
May 12th, 2009 at 2:19 pm
That’s awesome!!! I have to try these!!!
July 6th, 2009 at 8:41 pm
Great exercise. I’m always looking for new exercises that test my stabilizers. Thanks.
November 4th, 2012 at 7:24 pm
Thanks for the feedback, and to Coach Smith for posting.