RKC Plank
A forearm plank with deliberate abdominal and glute tension.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Anti extension
- Modality
- Calisthenics
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Set the elbows under the shoulders and support the body on the forearms and toes.
Do the rep
- Tighten the glutes and abdomen while keeping the ribs down.
- Gently draw the elbows toward the feet without moving them.
- Keep breathing, then lower the knees to end the hold.
What counts as a rep
Count only the time held in a straight body line with deliberate trunk tension and steady breathing.
Count only the time held in a straight body line with deliberate trunk tension and steady breathing.
Breathing
Breathe slowly and steadily through the hold; do not hold your breath.
Cues
- Squeeze the glutes.
- Keep breathing through the tension.
Common mistakes
Holding the breath
What you seeBreathing stops as the body becomes tense.
FixReduce the effort enough to breathe or end the hold.
The hold should remain controlled without a prolonged breath hold.
Stop the set if
- Stop if you feel sharp pain.
- End the hold when the hips sag or breathing stops.
General educational content, not individual coaching or medical advice.
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