Have you ever heard the phrase,
How you do one thing is how you do everything?
This is generally used in discussions about excellence and taking pride in your work.
But when it comes to fitness, often, the way you plank is the way you do everything. That’s why becoming a master of proper plank position is so important.
This is because a proper plank position utilizes a braced core. This means that your spine is neutral and your core is engaged, maintaining your alignment.
The position of your spine during proper plank position is the same position your spine should be in when you squat, deadlift, pallof press, or push-up.
In other words, how you plank is how you do everything. (*almost*)
Obviously, there will be specific moves that require different spinal alignments. For example, lat-pull downs or bench presses can require different form cues.
But lots of exercises, especially lower body workouts, will require you to master a braced core.
So let’s break down proper plank position and a braced core, shall we?
How to Brace Your Core for Proper Plank Position
Before we get you into a plank, I first want you to practice bracing. As an athlete and as a person who appreciates a healthy, supported spine and full body mobility, bracing is the move to master.
Bracing is not just flexing the abs, but the process of creating inter-abdominal pressure by directing your breath to your center.
This is done with downward pressure of the diaphragm and simultaneous lift of the pelvic floor, and (imagined) outward force from the obliques and entire abdominal cavity.
So, for a moment, lengthen your spine and exhale. As you do so, draw your belly button to your spine and close your ribcage. You should feel your abs naturally tighten, but you should still be able to breathe.
Brace While You Plank!
Okay, now let’s practice within the plank position!
Get yourself into a high plank position (weight in your hands).
From here, make sure your shoulders are relaxed and your lats are engaged.
Next, on an exhale, brace your core. Feel your belly button gently pull toward your spine, feel your ribcage close, and feel your lower abdominals gently engage to support the lower pack.
Stay here for 10 full breath cycles.
Excellent!
Practicing this before heavy lower body lifts like squats or deadlifts can help prepare your body for stabilizing your spine.
Practicing this daily will make bracing your core second nature, which will do wonders for adagio and turns!
Want a visual for how this form transcends other lifting forms? Watch this demonstration from Coach Amber.
Want more training tips that can translate over to your dancing? Read: Unshakable: Core Bracing Workout, 7 Tips For Improving Grip Strength, Training Tip Tuesday: Kneeling Hip Flexor Balances, Skipping: A Surprising Training Tip
