A Quick Look At The Plank Exercise – Tips When Performing It

The plank is probably one of the most commonly prescribed exercises when it comes to the core in the everyday gym.  Many allied health professionals and trainers might argue that there is little relevance to incorporating the plank into ones training program because it has little relevance to how we function.  Whilst I agree that for the average joe in life, being able to perform a plank is not necessarily a sign of strength of ones core and perhaps has little relevance to their training.  For those individuals who are regularly training and performing movements such as a squat, deadlift and many other exercises, implementing the plank into ones program can help to teach them about bracing and stabilising through the torso and body, something that I would argue is pretty important when it comes to squatting or deadlifting heavy loads.  I would also argue that it incorporating the plank into these individuals programs is not the answer to injury prevention either, there are many other great exercises to incorporate such as the torsonator, pallof press, ab roller exercises.  All exercises that require one to brace whilst moving a load.  More importantly is practicing the lifts that you are looking to be good at bracing for i.e. squat and deadlift is key and looking at the many variations of these movements i.e. box squat, front squat, back squat, good morning, Romanian deadlift etc are a must as they also require suitable bracing strategies.  If one is to perform a plank though, some of the most common issues I see are the bum high position or sagging lower back.  In the image below you will see some examples of these common technique errors.

This blog post was written by osteopath Heath Williams of Principle Four Osteopathy. Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics. The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation. The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation. To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.

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