Today's Edge:
Make sure you're not making these common front plank errors.
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BENEFITS:
The front plank is a great core exercise when done correctly. It targets your anterior core musculature as you fight to hold the plank posture. Other muscle areas that are challenged in a plank done right are your lats, your glutes, and even muscles around the shoulder blades. These muscles are challenged to fight against falling into extension of the spine. This is very important in training for spine stability.
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COACHING KEYS:
2 common front plank errors are the butt pike (middle picture) and the shoulder-hip sag (bottom picture). A proper plank should look like the top picture. The cues for this are to push the floor away from the chest, draw your elbows toward your toes, and squeeze the heck out of your glutes. You should be trembling from how hard you are engaging your glutes.
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HOW TO USE:
Use the front plank in your core specific workouts, as a warm-up, or as a prep exercise for your deadlifts. Shoot for 4-6 holds of 8-15 seconds of intense contraction.
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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