Athlete's Plank

The Athlete's Plank is a useful yet challenging stability exercise used to promote proper musculature recruitment from key core muscles during dynamic and static trunk activities including compound lifts. Due to the movement pattern employed, the exercise can improve functional ROM and endurance in the shoulder and hip joint musculature while also developing overall trunk stabilizer strength when the inner unit is properly employed. With proper engagement, the exercise can improve static endurance of deep musculature of the trunk, such as the transverse abdominis, which can translate to improved performance of total body lifts due to improved force transfer through the entirety of the kinetic chain. The contralateral reaching can also improve trunk/hip balance for reduction of compensatory actions during any exercise involving the core musculature (most activities). Alterations can be made to make the exercise easier or harder based on client capabilities and needs. Altering the hand position from under the shoulder to in front of the shoulder will increase shoulder/trunk stabilizer challenge while dropping into the quadruped position (often called Bird Dog) will reduce the stability requirements for weaker clients. Incorporation of additional dynamic components such as a push-up can further challenge the position. No matter what variation is utilized, proper draw-in technique should be employed for maximal trunk and hip musculature recruitment and optimized adaptations. When performed properly, the exercise can serve in the reduction in risk of lower back injuries and dysfunction.

Category:

Sports

Tags:

• Plank
• Athlete
• sports training
• sports performance
• athletic Training
• Kinetic Chain
• functional training
• Core
• core training
• stability training
• weight lifting
• Balance Training

[Kenlac92]

Very useful and powerful exercise. Looks like a great warmup or part of a circuit

[surg211]

Looks like a good exercise!