Hi everyone,
Core strength is a weak link for me, so I'm planning to use Plank & Shank as a finisher quite often for a while. But about the shank and specifically about the back extension bench: is the body supposed to be horizontal when you hold? All the places I train at have back extension benches are "inclined" (sorry, I can't find the correct word) at approximately 30-40 degrees from the floor, meaning that if I hold in the top position my body won't be horizontal but kind of diagonal/pointing towards the ceiling. Or am I overthinking and this doesn't really matter?
Cheers!
/Walrus
Plank & Shank
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Walrus Freud
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Plank & Shank
"Some days you shine, most days you grind" (from a friend, who probably stole it from someone else 
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recursiveBeginner
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Re: Plank & Shank
I had this issue in my gym too, so I’m interested to hear other people’s solutions.
My current answer to the problem is to lie flat across either a swiss ball or a bench with my heels jammed under something (e.g the rack) and my torso suspended parallel to the ground. I make the exercise harder by moving the bench/ball further towards my legs or by simply holding a light dumbbell.
I’ve also been using static ‘superman’ holds as an alternative at a pinch.
Again, interested to hear other people’s thoughts.
My current answer to the problem is to lie flat across either a swiss ball or a bench with my heels jammed under something (e.g the rack) and my torso suspended parallel to the ground. I make the exercise harder by moving the bench/ball further towards my legs or by simply holding a light dumbbell.
I’ve also been using static ‘superman’ holds as an alternative at a pinch.
Again, interested to hear other people’s thoughts.
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Walrus Freud
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Re: Plank & Shank
Two good solutions, thanks! I think I might try a reverse plank as well, even though I feel pathetic when doing them.
"Some days you shine, most days you grind" (from a friend, who probably stole it from someone else )
)Re: Plank & Shank
This is exactly what I do.recursiveBeginner wrote: I’ve also been using static ‘superman’ holds as an alternative at a pinch.
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Johnny_Scaevola
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Re: Plank & Shank
Google “glute ham machine alternatives” for more ideas but to be honest they are all gonna feel wobbly and make you look stupid. You could sub “table pose” holds or classic wrestlers “bridge” holds.
I would argue that if your core is truly that weak you need more than just static holds for anterior and posterior. Your “core” has four sides so you need dynamic rotational exercises too like cable “wood choppers” or landmine rotations or Russian twists plus some high tense straight abs work like leg raises or ab wheel.
Good luck building your “combat chassis”
I would argue that if your core is truly that weak you need more than just static holds for anterior and posterior. Your “core” has four sides so you need dynamic rotational exercises too like cable “wood choppers” or landmine rotations or Russian twists plus some high tense straight abs work like leg raises or ab wheel.
Good luck building your “combat chassis”
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Walrus Freud
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- Joined: Mon Oct 30, 2017 7:01 am
Re: Plank & Shank
I don't mind looking stupid as long as it worksGoogle “glute ham machine alternatives” for more ideas but to be honest they are all gonna feel wobbly and make you look stupid. You could sub “table pose” holds or classic wrestlers “bridge” holds.
My gym is forgiving in this regard, people do the strangest things and no one really thinks twice about it. Or maybe they do and I just don't notice it. Anyway, I'll try and see how it feels.I agree. I already have russian twists, turkish get-ups and the occasional high windmill in my routine. My self-diagnosed core problem is that I sometimes while deadlifting (mostly at the end of sets of 6+ reps) find it hard to keep my anterior core "activated". My lower back muscles can compensate to an extent, but when they get tired the risk of injury skyrockets. And I love my deadlifts so I don't want any more injuries. Basically I'm looking for exercises that makes it easier to focus on maintaining tension in the anterior core. I'll give leg raises a try, it's woth a shot.I would argue that if your core is truly that weak you need more than just static holds for anterior and posterior. Your “core” has four sides so you need dynamic rotational exercises too like cable “wood choppers” or landmine rotations or Russian twists plus some high tense straight abs work like leg raises or ab wheel.
Thank you, and thanks for the advice!Good luck building your “combat chassis”
"Some days you shine, most days you grind" (from a friend, who probably stole it from someone else )
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Johnny_Scaevola
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Re: Plank & Shank
Well that’s an even easier fix: don’t do sets of more than 5 reps for DL (maybe the only thing Rip and Pavel agree on). Also a decent thick powerlifting belt to push you abs against.
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Walrus Freud
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Re: Plank & Shank
Yep, that's exactly what I'm going to do. I hate lifting for reps anyway, but since I spent the last few months doing 531, I felt I had to push the AMRAP sets. I might even stick to a max of 3 reps for the DL as the weights get heavier, as I've seen that some of the people here on the forum suggest.
"Some days you shine, most days you grind" (from a friend, who probably stole it from someone else )
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Re: Plank & Shank
I just lie across a bench with my feet under a dumbbell rack.
Re: Plank & Shank
This is pretty much what I have been doing. Something similar to this (except the oblique part):J-Madd wrote:I just lie across a bench with my feet under a dumbbell rack.
https://www.youtube.com/watch?v=KHDWLmWcJN0
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