TacticalBarbell.com

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

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.

Two good solutions, thanks! I think I might try a reverse plank as well, even though I feel pathetic when doing them.

recursiveBeginner wrote: I’ve also been using static ‘superman’ holds as an alternative at a pinch.

This is exactly what I do.

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”

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 don't mind looking stupid as long as it works 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 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.

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.

Good luck building your “combat chassis”

Thank you, and thanks for the advice!

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.

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.

I just lie across a bench with my feet under a dumbbell rack.

J-Madd wrote:I just lie across a bench with my feet under a dumbbell rack.

This is pretty much what I have been doing. Something similar to this (except the oblique part):

https://www.youtube.com/watch?v=KHDWLmWcJN0