[quote]Mr Stern wrote:
I prefer to increase the weight rather than the time.
I typically don’t go over 30 seconds as i feel any more is purely endurance.
When the front plank was out abdominal exercise of choice we kept increasing our weights up to about 80kg for 3 x 30 seconds. When using weights you have to ensure your technique is good and you back doesn’t sag but I’m pretty sure you’ve alredy worked that one out.
I prefered to place the weights over the lower back/pelvis as this seemed to put more pressure on the abdominals and not the shoulders. You will find it easier to balance the plates here as well and they will be less likely to cause pain by digging into your back.[/quote]
Good advice buddy.
Although I find 30 seconds is too short. Anyone can plank for 30-60 seconds.
Im not sure if my technique is spot on. I perform them side on to a mirror, so I often check that I look straight in the mirror. Im not sure what I am meant to be doing with my pelvis, for example am I meant to be anterior tilting and activating the glutes?
I was thinking of putting the weight more towards my shoulders, but maybe your recommendation would be better.
No don’t anteriorly tilt your pelvis as you are trying to resist that movement with the exercise. I even made sure i had a slight posterior pelvis tilt to ensure i had really good activation of me abdominals to start with. But yeah depends on what you are doing it for. For prehab/rehab then getting them working for longer periods would probably be better but I was doing them as a build up for dragon flags.
I also figured that a set of 5-8 reps of other exercises always took less than 30 seconds to complete, so in order to make maximum strength gains I though it better to keep it shorter and use more weight.
Thats just the way I see it. It is a really good exercise and your weights should go up fairly quickly as its an isometic hold. There are plenty of ways to cheat but the most common one what i see alot in the gymm is to let your back sag and place all the stress on their facet joints of their back. A sure recipe for back pain.