What's your take on the PLANK?

[IDrinkBloodLOL]

It works, but it pisses me off because you can't just reach a certain number of reps. I hate things that don't fall into discrete reps. They work, but I can never keep them in a routine for long.

[ab1992]

The current world record (according to Guiness World Records) for the plank position is 1 hour 20 minutes and 5.01 seconds, set in Naperville, IL on 3 December 2011 by 54 year old George Hood.

[BOOGADA]

I prefer to do planks with legs elevated about body level (rest my feet on an ottoman). 2 min each side with 15 sec rest between. I will Often lift one leg at the 1 minute mark for side planks and alternate legs for normal position. After reading some of these post I'm tempted to see how long I can hold one.

[musclemage]

During basic training I held the record plank for 11 minutes, and I was shaking like a sh!tting dog by the end of it. We all had a competition in the room, and the closest guy got just under 6 minutes. Going to try this again soon.

[vollric]

During basic training I held the record plank for 11 minutes, and I was shaking like a sh!tting dog by the end of it. We all had a competition in the room, and the closest guy got just under 6 minutes. Going to try this again soon.

abs super sore the next day? lol

[darinaldi]

The plank and side plank are two of the best exercises in existence for building core endurance and support. Might not be the best ones for emphasizing a six-pack, but for me they're much more necessary because muscular endurance -- not strength -- has been shown to be the most important factor in reducing lower back pain.

Also FYI, Stuart McGill advises that for planks it's more beneficial to do multiple sets of shorter holds (~10 seconds) rather than extended holds since due to the form issues and motor control errors that creep in with fatigue.

[Curlers]

The plank and side plank are two of the best exercises in existence for building core endurance and support. Might not be the best ones for emphasizing a six-pack, but for me they're much more necessary because muscular endurance -- not strength -- has been shown to be the most important factor in reducing lower back pain.

Also FYI, Stuart McGill advises that for planks it's more beneficial to do multiple sets of shorter holds (~10 seconds) rather than extended holds since due to the form issues and motor control errors that creep in with fatigue.

if you add weight they arent just going to build muscular endurance and not strength.. they will effectively build both.. strength endurance.

and i wont be messing about with no 10 seconds planks either. i think that probably geared more towards beginners? holding a plank with good technique is easy when you've been doing them long enough (months for me).

[darinaldi]

if you add weight they arent just going to build muscular endurance and not strength.. they will effectively build both.. strength endurance.

and i wont be messing about with no 10 seconds planks either. i think that probably geared more towards beginners? holding a plank with good technique is easy when you've been doing them long enough (months for me).

Like I said, I'm approaching it from the perspective of injury prevention (for a prior lumbar herniation). Per McGill, once the regular planks get too easy it's better to increase difficulty rather than duration, such as:

• plank with one arm and leg elevated
• plank with forearms on Swiss ball (progressing to moving elbows in circles while maintaining plank position)
• rotating back and forth on side planks while maintaining body alignment
• etc.

YMMV.

[BOOGADA]

During basic training I held the record plank for 11 minutes, and I was shaking like a sh!tting dog by the end of it. We all had a competition in the room, and the closest guy got just under 6 minutes. Going to try this again soon.

We had the same contest and the winner was one of the chubbier guys. He dug down deep and held it 12 to 15 min (can't quite remember). Even when everyone else quit he kept going. We were all proud of him.

[tjwoody]

Like I said, I'm approaching it from the perspective of injury prevention (for a prior lumbar herniation). Per McGill, once the regular planks get too easy it's better to increase difficulty rather than duration, such as:

• plank with one arm and leg elevated
• plank with forearms on Swiss ball (progressing to moving elbows in circles while maintaining plank position)
• rotating back and forth on side planks while maintaining body alignment
• etc.

YMMV.

interesting ty. coming from someone with herniated disks.

[ab1992]

hurt my lower back deadlifting twice this year, so im going to stop deadlifting and squatting until i get my core stronger

[dsj42]

Love em, usually perform them with my hands on a medicine ball for an added challenge.

[pipichao]

I found some answers in quora, here is the original：*************.us/79566186131098