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anti extension
RKC Plank
Search GoogleRKC Plank is a beginner anti extension exercise using bodyweight. It primarily trains abdominals and core. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- abdominals, core
- Secondary
- glutes, shoulders
- Equipment
- bodyweight
- Mechanic
- compound
Setup
- — Prepare the bodyweight and clear the movement area.
- — Set your stance, grip, and starting position before beginning rkc plank.
- — Choose a variation and range that let you keep complete control.
Execution
- — Pull the elbows toward the toes and squeeze the glutes while maintaining a strong plank.
- — Maintain the position only while you can breathe and keep the intended alignment.
Breathing & coaching
- — Breathe slowly behind the brace.
- — End the hold before you need to strain or hold your breath.
- — Pull the elbows toward the toes and squeeze the glutes while maintaining a strong plank.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo rkc plank
Regressions
- — Supported or reduced-range rkc plank