Plank Variations
Dillon Millar, CSCS, Pn1, CPT
Strategic Account Manager at Thorne HealthTech
Plank Variations
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The plank is unanimously known across the fitness world. It is a movement that is often used in workouts and training programs, but with very little purpose or reasoning. Many individuals will throw in planks as a “finisher” or as a time waster to wrap up a training session.
The main argument for planks is that they are a good “core exercise”. I want to provide additional benefits that many may not think of when using different plank variations. Some benefits can include improving kinesthetic awareness, working in multiple anatomical planes with different variations, and training the scapula and shoulder complex to maintain congruency of the glenohuneral joint in various positions.
The plank is a static, isometric movement that tests more muscular endurance rather than muscular strength or hypertrophy. With that said, traditional planks can be very boring. So once proficient enough with the basic plank, moving to a more difficult and complex variation can help. Planks can always be used as a dynamic movement patterns with rotations, marches, etc.
Below I have provided different plank variations. Any questions let me know!
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Plank Variations:
1?? Front Plank
2?? High Plank
3?? Side Plank
4?? Star Side Plank
5?? Reverse Plank
6?? Side Plank with Rotation (Not Shown)
7?? Clamshell Plank (Not Shown)