Tip: The Best Core Exercise You're Not Doing Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The Best Core Exercise You re Not Doing Ditch the standard plank and replace it with this by Dan North June 10, 2020January 5, 2022 Tags Training The world record plank is 8 hours, 15 minutes, and 15 seconds. But you don't need to plank for hours to reap the benefits. You don't even need to plank longer than a minute. There's a way to increase the effectiveness while reducing the time it takes to do it. RKC or "hardstyle" planks are one of the most effective isometric core exercises you can do. Bar none. The intention of the plank is to maximize tension in the core to develop the deep, underlying muscles surrounding the torso. So how do we make it harder? Usually people will just hold it longer. Simple strategy, but not so effective when it comes to attaining the strength and muscular benefits you're probably after. In addition to stabilization, your core muscles should be trained to contract and engage with maximal effort for short periods of time, as opposed to maintaining isometric positions for extended periods (standard planks). How to Do the RKC Hardstyle Plank Get into a plank position with your shoulders stacked directly above your elbows. Your elbows can be slightly in front of your shoulders if you want to increase the difficulty. Without physically moving your elbows, attempt to drag them back toward your feet while pulling your feet up toward your elbows – without moving them, either. Squeeze and contract every muscle in your body as hard as you can for about 5 seconds. Relax your muscles and continue to hold the plank position for another 10 seconds. Repeat this process 3-5 times. Notes This is not an exercise you want to jump into prematurely with little to no consideration for your warm-up. You can do these after your main lifts as an accessory movement towards the end of your workout. Or if you want to use it as the first exercise in your workout, try them after your dynamic warm-up. Sample Routine 5 seconds RKC hold (lots of tension) 10 seconds non-active hold (maintaining plank position) Cycle through these two holds 3 times (45 seconds total) Rest 15 seconds Do it all over again for 3-5 total sets (3-5 minutes total) Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Leg Day with Just a Band Set your quads, glutes, and hams on fire. Here's how. Training Scott Abel May 17 Training Triple Decker Delts What would you give to have delts so big and wide that you had to strip naked and coat yourself with lard before being able to pass from room to room? Training Don Alessi March 21 Training Tip 3 Ideas to Help You Understand Technique Read this and you'll know more about the causes of poor form and how to fix it than any form Nazi in your gym. Bodybuilding, Tips, Training Charles Staley June 7 Training The 5 Worst Exercise Machines Some exercise machines are useful, some are okay, and some are just dangerous. Here are the worst machines and several better alternatives. Bodybuilding, Building Muscle, Exercise Coaching Eric Bach March 21