Think You Have a Strong Core? The RKC Plank for Maximum Whole Body Tension
So you’ve been doing a plank variation for some time now and can hold it for a couple of minutes so think your ‘core’ is strong?
There is a far more difficult and massively more effective version called the RKC Plank (Russian Kettlebell Challenge).
Most of us hold a plank ‘passively’ with little activation of the internal abdominal muscles that the plank is supposed to strengthen. A few tweaks to it and you’ll understand what a plank really is and be stronger under the bar for it!
Anyone who has read any of Pavel Tsatsouline’s books will know he advocates ‘whole body tension’ in all movements, but especially when looking at strength training. The RKC plank is a great way to learn how to do this and can then be applied to your lifts.
——————– An extract from Deadlift Dynamite by Andy Bolton and Pavel Tsatsouline ———————
Senior RKC Thomas Phillips has called the plank “the most popular exercise performed incorrectly”. Most folks either let their backs sag or their butts shoot up and use a minimal amount of effort in order to last the longest. Using poor form amounts to what Gray Cook, RKC, calls “adding fitness to dysfunction” and all sorts of problems down the road. And going for a minute or longer develops endurance rather than strength.
The difference is fundamental.
To express max strength one must learn to maximally contract all the muscles at once and hold nothing back. To develop muscular endurance one must learn to use as few muscles as possible and the least effort.
The conflict is obvious.
The bottom line: a strength athlete ought to practice the plank as an all out effort, and has no business leaving the 5-20sec window.
Giving it all in a short period of time is what the RKC plank is all about. Sports scientist Bret Contreras comments:
The RKC plank is a reverse-engineered core exercise that has evolved into a brutal full body isohold. I learned about the RKC plank (also called the Hardstyle plank) from Pavel Tsatsouline, creator of the RKC, and when done right, it wipes you out completely after only ten seconds. Sure you can do a [regular] plank for 3 straight minutes, but now show me that you can do a [RKC] plank and exhaust your body through maximum muscle exertion. The RKC plank has you manipulating whole body muscle tension to generate maximum internal work. Though you won’t be moving as it’s a static exercise, you’ll be engaging in a 10-second isometric war…
Contreras took EMG measurements to compare the peak activation of various midsection muscles in the traditional front plank and the RKC version and here are the results:
|Exercise||Lower Rectus Abdomnis (RA)||Internal Oblique (IO)||External Oblique (EO)|
|Standard Front Plank||33.5||42.6||26.7|
In the RKC plank, the six-pack is contracting more than three times more intensely, the internal obliques more than twice, the external obliques almost four times as intensely as in the typical plank seen in gyms everywhere.
It is the many technique subtleties that make the RKC plank work so well, so pay attention, and add various technique elements to your practice gradually. If you try to do it all the first time out, you are bound to forget something.
- Place your elbows directly underneath your shoulders or slightly in front of them. Either keep your forearms parallel to each other or make your fists touch. Keep your fists in the “hammer” position.
- Keep your whole body in one straight line, from head to toes. In the beginning it helps to have a training partner place a stick on your backside to teach you what a straight line is. Your back may not sag, your butt may not pike up. Your hips must extend as they do in the deadlift.
- The stick will also help you correctly align your neck. The following subtle alignment practiced in martial arts and physical therapy makes a difference. Stretch your neck long—and then, in Dr. Michael Hartle’s words, “rotate the chin in the direction of your chest around the axis going through your ears.” This will flatten your neck against the stick. You may have to practice it lying on your back at first.
- Look straight down on the ground, between your wrists.
- Make tight fists.
- Breathe shallow, as you would when holding a bar on your back between squat reps. Periodically employ Hardstyle breathing—short, powerful hisses. Do your best to keep the tension out of your head and neck.
- Lock your knees and pull up your kneecaps. You will have an easier time doing this if you stretch your hip flexors first.
- Cramp the glutes and try to tuck your tail under (posterior pelvic tilt)—without bending the knees! We do it for many reasons. Contreras has one more and it is right down our alley: “The posterior pelvic tilt develops glute endurance and helps engrain proper deadlift lockout form.”
- You may not let your knees bend or your butt shoot up when you are strongly tucking in your tail!
- A useful cue for the posterior pelvic tilt comes from karate: point your belly button slightly towards your head. Insist on keeping your knees locked and your kneecaps pulled up.
- Use your lats to maximally “unshrug” your shoulders away from your ears.
When you have figured out how to do all of the above, add the following powerful subtleties added to the RKC plank by Dr. Michael Hartle, Senior RKC.
“Make sure the toes are fully extended and the ankle is maximally dorsiflexed.” In other words, point your feet and toes towards your nose. “This aids in the anterior chain contraction one is achieving during this plank.”
Simultaneously drive your elbows and your toes hard towards each other (isometrically). This will make your body pike or jacknife. Prevent your pelvis from rising by tensing your glutes even harder and driving the hips forward, as in the DL lockout. Now you will understand what Bret Contreras meant by the “isometric war”!
Practice the RKC plank in sets of approximately 10sec long, always stopping before the intensity of the contraction drops off. We are in the strength business—not endurance business.