Are you STILL doing planks?

The plank is one of the most basic core stability exercises you can perform. But I'm here to tell you to STOP doing them today. Here's why.

You see, to enhance the quality of stiffness, one must train the core through isometric exercises built that aim to enhance muscular endurance. An ‘isometric’ describes when a muscle or group of muscles are activated and contracted but there is no change in the joints they cross. For example, during a side plank the lateral oblique and quadratus lumborum (QL) muscles are very active yet the spine and hips remain still and do not move. Research has found that isometric exercises to enhance muscular endurance are far superior when compared to dynamic strengthening exercises (like crunches) in enhancing spinal stiffness and stability (making them ideal not only for rehabilitation of back injuries but also in the training and enhancement of athletic performance).

This is because the core functions to limit excessive motion (especially in barbell lifting) rather than creating it. Therefore, the traditional way in which the fitness and rehab world has approached addressing the core for years has been completely backwards! This is why someone can have a ripped six-pack and yet have poor core stability when it comes to deadlifting or performing a squat.

However, we eventually need to take our core stability work to the next level and have it look like the exercises we're trying to perform for maximal carry over. This means incorporating movement of the extremities while keeping the core braced and the low back from moving.

While the classic front plank is a great way to build endurance, let’s be real, this is a very boring movement and it doesn’t carry over to common movements in the gym where there is movement occurring at the arms and legs. This progression allows you to work core stability while movement occurs at the arms, challenging your body in a way that carries over a little more to dynamic lifts.

If it is too difficult to perform in a full plank, you can regress to your knees, but don’t allow any movement to occur at your back. You can make the movement more difficult by bringing your feet closer together or easier by widening your stance.

To read more on core stability, check out this blog: https://squatuniversity.com/2018/06/21/the-mcgill-big-3-for-core-stability/

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