The Plank

By William Parker, CSCS

Core stability is a key component to high level athletics and is required to maximize speed, power, jumping ability, and strength. I often refer to the kinetic chain when discussing the importance of core training. Think of the body as a metal link chain. If force is applied to the chain and there is one link weaker than the rest of the chain then the overall strength of said chain is limited to the ability of the weakest link. Practical application of this would be an example of a person training with a Leg Press machine who can lift much more force than they can Back Squat. This is because they are limited by the strength of their core. Even the most well trained athletes will still have this limitation, but it can be drastically reduced. The overall functionality of a Back Squat is much better than a Leg Press because of this kinetic chain concept since it is a superior parallel to actual sport situations.

One of the exercises we use to improve core stability is called a Plank. To properly perform a Plank you will start by lying on the ground face down with your forearms flat to the ground in a rested position (hips and knees on the ground). Then you will lift your hips and knees to straighten out your body from your heels to your head. You will need to focus on stability in the ankles, knees, hips, core and neck. While holding this position, try to keep your belly-button tight and engaged while also maintaining a smooth rhythm to your breathing. Finally, keep your shoulders and hips parallel to the floor (no rotating). There are several ways to increase difficulty: try holding for longer time, lifting one arm, one leg, or opposite arm/leg at a time, or place your forearms or feet on an unstable surface like a Stability Ball.