by Bret Contreras August 07, 2014
Hi Fitness Peeps – just wanted to give you a heads-up.
Brad Schoenfeld and I just got a paper published in Sports Biomechanics titled:
We wanted to see how increasing the lever length and posteriorly tilting the pelvis affected core muscle activity in a plank, so we compared four plank variations:
long lever plank
posterior pelvic tilt plank
long lever posterior tilt plank (LLPTP)
By the way, here’s how you perform an LLPTP (and HERE is an article detailing the form):
As you can see, the traditional plank doesn’t activate the core very well. This doesn’t imply that it’s a useless exercise; quite the contrary. It’s a beginning level plank that every lifter should master prior to progressing to more challenging variations.
Lengthening the lever actually had a greater affect on core muscle activity than posteriorly tilting the pelvis. This surprised both Brad and I, who hypothesized that the PTP would have a greater affect than the LL.
Combining the PTP and LL was, to no surprise, the most effective strategy for maximizing core muscle activation in a plank. With the LLPTP, you get over 100% of MVC out of the upper rectus abdominis, lower rectus abdominis/internal obliques, and external obliques. This is a big bang movement for the anterior core (not the erectors though – they barely get worked in any of the tested plank variations).
Take home message: planks can be highly effective when you know how to modify them and increase the challenge. This is something that I learned from Pavel Tsatsouline, who thought up the RKC plank years ago. Give the RKC plank or the LLPTP a try and see for yourself how demanding they can be!
The post Long Lever Posterior Tilt Planks Kick the Shit Out of Traditional Planks appeared first on Bret Contreras.
by Bret Contreras April 24, 2015
Preface: Because this topic is highly controversial in various fitness circles, I decided to back up my writing with anecdotal evidence in the form of photographs. I’m not just some...
by Bret Contreras March 12, 2014
Core stability training has been all the rage in the fitness field over the past decade, for good reason. Learning to move at the hips while keeping the spine stable...
by Bret Contreras July 19, 2013
Pelvic strength and endurance is highly underrated in strength & conditioning. If you fail to stabilize the pelvis, it will rotate and take the spine along with it. You want...
The post The Hollow Body Position and PPT Straight Leg Bridge appeared first on Bret Contreras.
Welcome to the online store of Bret Contreras, considered by many to be the world’s foremost expert on glute training. Here you can purchase Personalised Programming, access to seminars, the Hip Thruster and more.
Sign up to get the latest on sales, new releases and more …