ADVANCED Plank Variations

My last post on plyometrics was a long one.

The video was even longer…

So, to ensure you’re getting variety in your diet of fitness and training info from me, here’s a short, to the point video showing you some advanced plank variations you can use to develop a rock solid core:

Stability training should make up at least 50% of all the direct core work you do.

Holds of anywhere from 10-30 seconds are good.

Aim for a total time under tension of anywhere from 3-5 minutes, so that would be 6-10 reps @ 30 seconds.

Or 3 sets of 6 reps when holding for 10 seconds.

Either way, just make sure the math works.

If you have trouble figuring it out, find a local Chinese guy to help you out. They can often be found in Chinese restaurants and/or laundromats. If there are none, any other Oriental with slanty eyes should do fine.

If you liked this video, let me know with the handy ‘Like’ button that was designed for such a purpose.

And answer me this:

What’s your #1 core exercise?

Look forward to your response.

PEACE~

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John Davies
John Davies

My favourite is the one arm hammer plank. !!!

Sid
Sid

Some great variations there, which I will be trying to incorporate in my workout. My current favourite is the one arm, on leg.

I credit the plank with completely sorting out my lower back pain, it’s such an awesome exercise.

Bobo

Different types of planks. Thanks for your tip, crawling

Ray
Ray

Nice,
I like the nick nilsson one arm plank, with the forearm rotated in.
http://www.fitstep.com/Advanced/Secret-Training-Tips/new3/single-arm-hammer-planks.htm

Josemm
Josemm

very nice!!!

Anj
Anj

this totally rules!

i also love the “hand walk-out” version you once published

Ethan
Ethan

I like the variation of the plank Eric. I credit the plank and all of it variations to my athletic strength in the ring, or the gym. It wasn’t till I started taking this one very excise seriously, that i started to see a major change in my body’s performance. With that said I focus on a few advanced variations off the wall: whether it be one handed, one footed, or side. I will walk the standard wall plank through to a hand stand and back to the beginning before switching positions. I’ve seen a variation over top of a straight bar using only your hands to hold yourself up. That is where I’d like to see myself next, may be awhile to that day comes. Other than that I mix in suspended leg raises from pull up bar, feet straight, past 90 degrees and hold. Great exercise for bullet… Read more ยป

Micayla
Micayla

Awesome training tips! I can’t wait to give some of these a try. Your wall plank walking sounds like my push-up walking.

I will do a push-up, then walk my hands closer to my feet, hold downward dog, walk the hands even closer a few inches at a time until I’m in full forward bend, then walk out and do the whole thing again. Crazy on the back, core and arms. ๐Ÿ™‚

Thanks for the tips, Eric and Ethan! ๐Ÿ˜€

Darren
Darren

Sweet sickness there Eric. I must say the ab wheel for my fav but the dying cockroach and the squeelie are my other two fav core excercises.

Patrick
Patrick

Eric, you’re sick! Granted, I just got back from your MMA SC Strength Cycle (the bench day), but I didn’t have a snowballs chance in hell of holding the 1 armed.

..added to my list of to-master.

-P

Keith
Keith

These are pretty advanced…not for the average or above-average Joe…but definitely something to strive for.

I think ab wheel/barbell/Swiss ball rollouts would be the build up to get to these advanced planks.

Roland
Roland

Ab bicycles, I love the burn at the last 10 reps. ๐Ÿ™‚

Nice variation. I wonder whether my arms/shoulders, or my abs would give up first. Time to try ๐Ÿ™‚

Ross
Ross

The front lever smokes my abs. Also been doing one arm suspended incline pushups. Very tough on the core as well.

Jim
Jim

Hi Eric, the video’s listed as private, can’t see it at this end

Eric

Dah! Fixed now…

Alan
Alan

Eric the video comes up as private