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How-To: Proper Plank Technique
Posted By Mark Sisson On August 18, 2010 @ 8:54 am In Fitness,How To,Lift Heavy Things,Videos | 88 Comments
This is the last in a series of posts (Pushups , Pullups/Chinups , Squats ) covering proper technique for the 4 Essential Movements of Primal Blueprint Fitness . Check back tomorrow when I’ll be covering the first of many ancillary movement patterns that will be featured in Workouts of the Week (WOW) .
I don’t like situps, crunches, or most of their derivatives, as “core workouts.” Yeah, doing a ton of crunches day in and day out will get you perpetually sore abdominals, but that’s an improper usage of our torso. The core does not exist to contract or bend over and over again; it’s there to resist force. We need strong cores in order to maintain a stable torso while putting in work, whether it’s lifting heavy things, carrying a heavy load, or transferring power from our hips while throwing a punch or a ball. Having that stable, strong core with the capacity to resist the influence of outside forces is far more important than having the capacity to perform a million situps.
The plank is a far more useful core exercise. The key to success with it is right there in the name: you’re forming an immovable, stiff plank with your entire body. From toes to head, you must be firm, not flaccid.
Even if you never progress (or choose to progress) to the other plank variations, the basic plank, performed properly, will be sufficient for developing good core stability.
Watch this video on proper form and technique for the first 4 of 9 total plank movements in the PBF Lift Heavy Things bodyweight progression.
Find out where you should begin in the squat progression by taking the self-assessment test found in Primal Blueprint Fitness  and then get started today!
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