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RKC Plank 5s · no sound

RKC Plank

A high-tension forearm plank that braces the whole body for a short hold instead of a long, relaxed one.

Primary muscle
Abs
Equipment
Bodyweight
Difficulty
Advanced
Movement
Core
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How to do it

  1. Set a forearm plank with the elbows under the chest and the body in one line from head to heels.
  2. Clasp the hands together in front of the elbows, or keep the forearms parallel if that feels more stable.
  3. Squeeze the legs together, lock the knees, and tuck the pelvis by squeezing the glutes.
  4. Pull the elbows toward the toes and the toes toward the elbows without letting either end slide.
  5. Breathe while holding that tension for a short effort, about ten to twenty seconds.
  6. Release, reset the line, and repeat rather than hanging on in a sagging plank.

Common mistakes

  • Holding a relaxed plank for time instead of creating whole-body tension.
  • Letting the hips sag or pike, which dumps the load into the lower back.
  • Shrugging the shoulders toward the ears instead of packing them down.
  • Holding the breath, which makes the brace fail as soon as you need to inhale.

Muscles worked

Primary
Abs
Secondary
Front DeltsGlutes

Same movement, other equipment

Dead Bug (Weighted) Intermediate Dead Bug (Weighted) Abs Dumbbell Dumbbell Side Plank Intermediate Dumbbell Side Plank Abs Dumbbell Dumbbell Situp Intermediate Dumbbell Situp Abs Dumbbell Weighted Parallel-Bar Straight-Leg Raise Intermediate Weighted Parallel-Bar Straight-Leg Raise Abs Dumbbell

Plans that include the RKC Plank

Advanced Calisthenics Strength
Advanced Calisthenics Strength
Days a week
4× a week
Session
~40 min
Level
Advanced
Equipment
No equipment

Similar exercises

Bear Crawl Intermediate Bear Crawl Abs Bodyweight Bicycle Crunches Beginner Bicycle Crunches Abs Bodyweight Bird Dog Beginner Bird Dog Abs Bodyweight Captain's Chair Knee Raise Beginner Captain's Chair Knee Raise Abs Bodyweight Crunches Beginner Crunches Abs Bodyweight

Good to know

What muscles does the RKC Plank work?
Mainly the abs. It also works the front delts and glutes.
What equipment do you need for the RKC Plank?
None. It is a bodyweight exercise.
Is the RKC Plank good for beginners?
GymVim rates it advanced. For a beginner-rated exercise on the same muscle and movement, see the Bird Dog.

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