Enhance Exceptional Core Strength With This Advanced Plank Variation
The plank ranks among the most recognizable core exercises globally. It stands out as one of the most potent workouts you can engage in to fortify various muscles throughout the body. The elegance of the plank lies not only in its straightforwardness but also in its adaptability. This article will delve into a particular plank variant known as the RKC plank for core reinforcement.
Numerous plank modifications can be executed to target specific muscle groups or fitness attributes, significantly enhancing your overall physique. It will provide an in-depth look at the exercise itself, the muscles involved, the benefits associated, and the technique required.
What Is The RKC Plank?
The RKC plank (occasionally called the Hardstyle plank) is a modification of the traditional plank that exerts greater pressure on the deep core and upper body muscles.
RKC stands for Russian Kettlebell Challenge, yet this actually refers to a Russian Strength School. No kettlebells are included in this exercise.
Pavel Tsatsouline, a former Soviet special forces physical educator, is credited with creating the RKC plank. Tsatsouline is best known for popularizing kettlebells in contemporary training, hence the term “Russian Kettlebell Challenge”.
The objective of the RKC plank is to generate full-body tension to efficiently develop core strength and stability.
RKC Plank Targeted Muscles
As with all plank exercises, the primary aim is to isometrically engage the core muscles. However, numerous other muscles play a role too.
Muscles activated by the RKC plank include:
- Rectus Abdominis
- Transverse Abdominis
- External and Internal Obliques
- Glutes
- Quadriceps
- Pectorals
- Deltoids
- Scapular Stabilizers
The core muscles must all activate to maintain body alignment, prevent unnecessary movements, and offer stability.
Engaging the glutes and quads throughout will aid in maintaining the hips’ correct position and enhance overall stability.
Finally, the upper body muscles must also contract isometrically to provide stability and ensure the upper back remains firm.
RKC Plank Advantages
This section will emphasize four outstanding benefits linked to consistently performing the RKC plank.
1) Enhances Overall Strength
As mentioned in the previous section, the RKC plank activates a multitude of muscles throughout the body, making it one of the most efficient exercises for cultivating full-body strength.
While the most significant strength gains may be observed in the core muscles, the lower and upper limbs also adapt and strengthen.
Improving full-body strength in this way can positively impact athletic performance and decrease injury risk, as explained in the points to follow.
2) Elevates Muscle Definition
When muscles endure a training stimulus, individual fibers sustain damage, and small tears occur.
Assuming optimal recovery, these fibers will repair, increasing in strength and muscle mass. Augmenting the size of these fibers will render the muscles more defined.
Considering the demands the RKC plank imposes on the body, you can specifically expect enhancement in the abdominal muscles’ definition.
3) Lowers Injury Risk
The core muscles are crucial for maintaining stability and control over movements. Hence, strengthening the core via exercises like the RKC plank can bolster overall stability and control.
This is particularly significant for injury prevention as enhancing these components can significantly reduce injury risk.
Moreover, regular resistance training and increasing strength have been shown to considerably minimize injury risk (1).
On top of that, targeting the core and enhancing trunk strength has proven beneficial in easing back pain (2).
4) Boosts Lifting Performance
Building core strength is vital for athletes, especially those involved in lifting sports like weightlifting or powerlifting.
During most compound lifts, such as the squat and deadlift, or clean, a substantial demand is placed on the core muscles (3) as they work to ensure trunk rigidity and neutral spine alignment.
Because the RKC plank enhances full-body strength, spinal stability, and neutral spine maintenance, it can be utilized to improve lifting performance.
Traditional vs RKC Plank
Upon comparing the traditional plank and the RKC plank, there may seem to be no discernible distinction initially. Nonetheless, a closer inspection reveals subtle differences.
The primary distinction between these two lies in the pelvis and arms positioning.
In the traditional plank, the pelvis is in a neutral stance, whereas in the RKC plank, the pelvis is minutely posteriorly tilted.
A more apparent difference is the arm position. The forearms are parallel in the traditional plank, whereas in the RKC plank, hands are clasped together, causing the forearms to turn inward.
Though these minor changes may seem insignificant, they are quite impactful.
A study examining the variations between the two determined that the RKC plank was superior in raising muscle activation (4).
Moreover, the conclusions revealed that the RKC plank activates the rectus abdominis and oblique muscles twice as much in comparison to the conventional plank.
RKC Plank Technique
To maximize this exercise’s benefits, it is crucial to set up and perform the RKC plank correctly. Follow these four steps to execute the perfect RKC plank:
- Engage the core muscles and assume a front plank position
- Ensure that the legs are fully extended with feet slightly narrower than hip-width
- Position the forearms flat on the floor, ensuring the elbows are directly beneath the shoulders
- Clasp your hands together, moving the forearms away from parallel
- Retract your shoulder blades downwards and backwards and aim to isometrically draw your elbows closer together
- Similarly, isometrically bring the knees inward and engage your quadriceps to ensure your legs remain completely straight
- Maintain this engagement by slightly tilting the pelvis, as if you were tucking your tailbone under your hips
- Next, concentrate on isometrically drawing your hands and feet together as if attempting to raise the hips into an inverted V shape
- Sustain this position while striving to maintain full-body tension to the greatest extent possible
RKC Plank Progressions
Make no error, the RKC plank is an exceptionally rigorous exercise on its own. However, for those seeking an extra challenge, try these four RKC plank progressions.
1) Single Leg RKC Plank
As indicated by its name, this first progression involves getting into position and then lifting one foot off the ground.
This instantly creates instability and thus demands more from the core muscles as they strive to maintain posture and balance.
Moreover, it puts extra strain on the lower limb muscles since you now have to support the body with one leg instead of two.
When performing this variation, ensure an equal amount of effort is exerted on both sides. Do the first set on the right and follow it with another set on the left.
2) RKC Weighted Plank
Another effective RKC plank progression involves simply adding weight to the exercise.
While some prefer to have a partner place a weight plate on the upper back, a safer and possibly more efficient method is to wear a weight vest or a weighted backpack.
Resist the urge to add too much weight quickly, as this might compromise form, reducing the exercise’s effectiveness and increasing the risk of injury.
Instead, begin with a light weight and gradually increase it over time.
3) RKC Side Plank
Just as the traditional plank has been modified to form the RKC plank, the side plank can also be adapted to become the RKC side plank.
For this variation, set up in a side plank position and apply the same principles as you would for the RKC plank.
While this variation will generally engage the core muscles, it is particularly effective for developing the obliques.
As with the single leg variation, make sure you perform the same volume of work on both the left and right sides.
4) RKC Body Saw
Although the RKC plank is an isometric exercise, adding a dynamic component by performing the RKC body saw is possible.
For this exercise, start by getting into the standard RKC plank position. Once settled, simply rock back and forth by flexing and extending your ankles.
Integrating this movement into the exercise increases the need for stability, thus placing greater demands on the muscles of the core, legs, and shoulders.
Final Thoughts
While the traditional plank is one of the most effective exercises for core strength, the RKC plank has proven to be superior in muscle activation and overall full-body strength development.
Not only does the RKC plank enhance full-body strength, but it may also improve muscle definition, reduce injury risk, and boost athletic performance.
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References:
1 – https://pubmed.ncbi.nlm.nih.gov/24100287/ Lauersen, Jeppe Bo; Bertelsen, Ditte Marie; Andersen, Lars Bo (2014-06). “The efficacy of exercise interventions in preventing sports injuries: a systematic review and meta-analysis of randomized controlled trials”. British Journal of Sports Medicine. 48 (11): 871–877. doi:10.1136/bjsports-2013-092538. ISSN 1473-0480. PMID 24100287.
2 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4395677/ Chang, Wen-Dien; Lin, Hung-Yu; Lai, Ping-Tung (2015-3). “Core strength training for patients with chronic low back pain”. Journal of Physical Therapy Science. 27 (3): 619–622. doi:10.1589/jpts.27.619. ISSN 0915-5287. PMC 4395677. PMID 25931693.
3 – https://pubmed.ncbi.nlm.nih.gov/18076231/ Hamlyn, Nicolle; Behm, David G.; Young, Warren B. (2007-11). “Trunk muscle activation during dynamic weight-training exercises and isometric instability activities”. Journal of Strength and Conditioning Research. 21 (4): 1108–1112. doi:10.1519/R-20366.1. ISSN 1533-4287. PMID 18076231.
4 – https://pubmed.ncbi.nlm.nih.gov/25325773/ Schoenfeld, Brad J.; Contreras, Bret; Tiryaki-Sonmez, Gul; Willardson, Jeffrey M.; Fontana, Fabio (2014-09). “An electromyographic comparison of a modified version of the plank with a long lever and posterior tilt versus the traditional plank exercise”. Sports Biomechanics. 13 (3): 296–306. doi:10.1080/14763141.2014.942355. ISSN 1476-3141. PMID 25325773.