Abs
RKC Plank
The RKC Plank is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: upper abs 25%, lower abs 23% and obliques 19%.
How to do it
- Set up in a forearm plank with the elbows slightly in front of the shoulders and hands clasped.
- Squeeze the glutes as hard as you can and tuck the pelvis under.
- Tense the thighs and pull the elbows toward the toes without moving them.
- Hold full tension for 10 to 20 seconds, breathing in short, sharp breaths.
- Relax and lower the knees to finish.
Tips
- Maximum tension for a short time beats a long, relaxed plank.
- Drive the forearms down and back as if dragging the floor toward your feet.
Common mistakes
- Letting the glutes soften halfway through.
- Letting the lower back arch.
- Holding the breath completely.
Muscles worked by the RKC Plank
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Maximal full-body tension, glutes squeezed. Holding the body straight against gravity is anti-extension: rectus abdominis and the obliques brace, with the shoulders, glutes and hip flexors holding the position.
RKC Plank alternatives
Easier
Make it easier
Similar exercises
Frequently asked questions
What muscles does the RKC Plank work?
Mainly the upper abs and lower abs. The obliques assist.
Is the RKC Plank good for beginners?
The RKC Plank is rated advanced. If you are new, learn the Hollow Body Hold first and build up from there.
What is a good alternative to the RKC Plank?
For example the Forearm Plank, Plank and Bear Crawl. They train mostly the same muscles.
Sources
- McGill 2010, Strength Cond J 32(3):33-46 (core training)
Log your sets in Zulta
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