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
5 years ago

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

Sid
Sid
7 years ago

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
7 years ago

Different types of planks. Thanks for your tip, crawling

Ray
Ray
7 years ago

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
7 years ago

very nice!!!

Anj
Anj
7 years ago

this totally rules!

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

Ethan
Ethan
7 years ago

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
7 years ago
Reply to  Ethan

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
7 years ago

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
7 years ago

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
7 years ago

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
7 years ago

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
7 years ago

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

Jim
Jim
7 years ago

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

Eric
7 years ago
Reply to  Jim

Dah! Fixed now…

Alan
Alan
7 years ago

Eric the video comes up as private