Planks

Planks are a commonly misunderstood exercise. When doing an intro session, this, along with the push up, are movements that people think they have a grasp on. Probably because it’s written off as a beginner exercise or something you can do anywhere without equipment. To clarify, we’re talking about a high plank, hands on the ground not elbows. A push up then, is just a plank where you bend your elbows. 

The thing about beginner exercises is that once you get better at them, you can continuously make them more challenging by creating more tension, getting better alignment and making sure your breathing is under control. 

Start by aligning your wrists under your shoulders. Spread your fingers and dig them into the ground. Push the back of your palm into the ground. This should make you feel like your upper back is rounded, we’re lining up your shoulder blades. From here, we want you to try and push your heels away from your body, squeeze your glutes and brace like someone is going to punch your belly.

Create this awareness around your planks this week. Pay attention to other exercises that you day dream through. Is there a way to become more engaged? Can you create more stiffness or tension in your body? Are you breathing? How are you breathing? Where is your breathe going? Deep or shallow? These little details will take your training to the next level. Don’t write off a simple movement as too easy. There’s always a way to make it harder.

Justin Miner

@portsmouthcoach