New Plank Variation: The Clock Plank

Basic plank exercises are awesome for training stabilization of your core.

This base level of stabilization is what you need for a healthy low back and for the ability to effectively transfer force between your lower and upper body for techniques like throwing punches or pushing things like your car after it breaks down half a mile from home.

But the Clock Plank steps it up a notch with the addition of a DYNAMIC STABILITY component, which is when your core has to react to other movements or a changing environment to maintain position.

An added bonus in this variation is the different motor pattern when you hands are up over your head vs. down by your sides, which respectively recruits your lats or pecs more.

Check it out:

What’s your favourite core exercise?

Let me know in the Comments, I’d love some new ones to play with the next time I train.

guest
3 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Miko
Miko
5 years ago

I like this one. Always looking for dynamic variations on plank… cause just sitting stable is boring…

Steven
Steven
5 years ago

Nice variation Eric. I used to have a body weight book by Mark Lauren and done a variation called a planche push up. Couldn’t quite manage it myself but I’m sure could. You point your hands towards your feet and get the balance point and lift your body off the ground. Simple if you are a bad ass.

linda
linda
5 years ago

best not favorite just one I like…stability ball pass from ankles to hands overhead