Elite Physique The New Science of Building a Better Body

Hardstyle Plank
The hardstyle plank (also known as the RKC plank) increases muscle activation beyond
a standard plank. In this version, the lats, glutes, and all four layers of the abdominals
are engaged to create maximal muscle recruitment throughout the core.
HOW TO DO IT
PLANKS
1. Start with your elbows resting directly below your shoulders and your body in a
straight line from neck to ankles (see figure).
2. Brace your abs, squeeze your glutes, and then pull your elbows toward your
knees. Your elbows won’t move but you’ll feel an intense contraction in your
lats and abdominals.
3. Maintain the effort for as long as possible.
ADVANTAGE
This plank variation increases activation of the lats, glutes, hip flexors, and abdominal
muscles.
COACHING CUES
• Don’t let the hips elevate or sag.
• To make the exercise easier, rest your knees on the floor.
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