tenpoundsleft
Member
I know, but 30 seconds seems so feeble, I stopped doing them after I got over 5 minutes.
Am I missing something about the value of 30 sec planks?
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I know, but 30 seconds seems so feeble, I stopped doing them after I got over 5 minutes.
Am I missing something about the value of 30 sec planks?
I would reasses the way you're doing the planks. If you can hold a plank for much longer than 30sec and/or aren't shaking like you're having a seizure after around 15ish seconds then you're not doing them properly. You probably are relying mainly on your joints to hold you up at that point and I would wager you a delicious Thai girl and beer that done properly they are a brutal way to strengthen up your core muscle and help promote a neutral spine with stability under load.
A plank done properly. Consists of forcefully squeezing the glutes, tightening of the ab. Maintaining neutral spine throughout. Should be shaking pretty bad after 30 seconds.
May have to get on those.
My list of abdominal exercises are shockingly low. I always say ill add them but then i dont
tenpoundsleft
Member
Or maybe I have remarkable core strength, hmmmm?
How can you fake or cheat a plank? Toes and hands on the floor, remain straight as you can.... it's a static exercise. How do you perform them that makes them so difficult? Any good YouTube video with an example?
Not accusing you of being weak - I know you're not. Which is why the whole 30 sec plank stood out to me as being odd. We must use different ways to carry out a plank - and I'd like to learn a more difficult version.
Are you adding a plate on your back? BTW, I've read opinions that planking induces too much spine compression, but that must be BS?
EDIT: I just did a 4:00 minute strict plank - the high version, not the easier "on the elbows" kind. Did it next to a wall mirror so I could check that I kept my body in a perfectly straight line. No problems, could have pushed for 5:00 but I've just eaten breakfast and I felt too full.
EDIT #2: I'll be back in Asia end of next month - maybe I'll send you a picture of what you're missing... beer and girl... Even if I only drink gin or vodka mixed with club soda and a slice of lime or orange when I'm there.
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I also beileve that 2 minutes of a proper plank is crazy, I cant do more then 1, and even then I lose my form. I thought I was doing them right until I had someone who trains people watch me. They said my back starts to curve when I get tired.
Well I did them infront of 20 people, my school class. Everyone said they saw the form deterorate after 30 sec.
RodgerThat
New Member
On your hands is the easier version FYI. When you do a plank you should contract your abs with a pelvic tilt and be actively pulling back with your lats so that you aren't relying on your joint structure but instead relying on the compression you are creating in your torso
Try TKE planks. I believe that is what they are called.
tenpoundsleft
Member
That's not the way planks are commonly categorized, most that I've read about them is that the arms extended (scapula focus) is harder than the elbow kind.
Instead of arguing over difficulty, I gave it a try. I've never practiced the elbow version, but I just finished 4:00 with elbows right under shoulders, and on my tippy toes, with a straight line btw heels and shoulders.
Easy
EDIT: This guy can plank for over 5 hours:
Remember When That Guy Broke The World Record For Planking?
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tenpoundsleft
Member
Google doesn't understand that one - "teak planks" is the suggestion. What do they look like? The TKE planks.
Pretty much a regular plank. But you are pulling your elbows towards your body. Probably bad explanation. I'll find something for you.
I knew I was fucking it up. Lol
Here you go:
The RKC Plank is Massively Overrated: Try This Brand New Plank Variation to Blast Your Core
tenpoundsleft
Member
That guy's approach is going from a standard plank (planche if you want to nitpick) to incorporating elements of a front lever. Obviously that makes it more difficult. I've done front lever exercises like the inverted "bicycling" while suspended from Olympic rings.
I'll see if I can find a video for you. I'm weak as fuck now but even before my layoff when j had decent strength, 30-45sec was about all that I could handle. I tried some variations and Those were tough as hell too
@tenpoundsleft I do planks every other day to end my workout. 5 sets of 1 minute with a 30 second break between. Helps strengthen the core.
Yes. By the end im shaking and cussing loudly like a tourettes having person.
tenpoundsleft
Member
I'm not opposed to them at all, I used to do them, but as I got stronger they started to feel pointless. Maybe I should give it a try with a 20lb plate on my back.
I just discovered that I have a tiny umbilical hernia, but no time for surgery and that downtime now, so a little mindful of that, but I'll give it a try with a #20 plate.
I think the variations are better than adding weight. There are also other things one can do. Duffin aka Kabuki warrior has some good videos. Dmitri Klokov has videos of some of the stuff he does etc etc. mind you, I'm doing ab work to strengthen my core. I know it sounds gay to say core but being able to have a neutral spine under heavy loads is not only crucial to completing a heavy lift but also for health and longevity.
I like this gay thread it's the least left wing one on meso.
tenpoundsleft
Member
I gave it a shot with a #25 plate on my lower back. With elbows placed forward of my shoulders to make it more challenging, and also stretched out my toes a little for more load. Did 2:00 minutes, that felt good in the abs area. Clearly you are too weak sir.
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