But what exactly is the difference between the two? I’ve had an idea for a unique abs and core training product in the back of my mind for awhile now, and I’m conducting a survey to see if there’s enough interest to justify me working on it. Press through your right forearm to lift hips. I actually would like to start doing, “Plank pushups”, since I get bored, © 2008-2020 - John Sifferman, Physical Living - All Rights Reserved - OceanWP Theme by Nick. Planking is difficult and elbow / hand planks are no exception. A full plank is one in which your palms bear the weight. Plank Scorpions: Plank Scorpions are another great rotational exercise to work your entire core and … Try a side plank slide to challenge yourself. Extend left arm toward the ceiling. 1. 3. Day Fifteen: Donkey Kick Plank. Home Blog hand plank or elbow plank . Thanks for all that you have shared and looking forward to more. Note: This post is sponsored by SpecForce Abs. They are a functional movement that "train the abs in a way that supports the spine for day-to-day activities," says Lauren. Elbow plank helps you to get rid of belly fat and tighten it. And then, we have plank to pike. Return to elbow plank position and repeat for desired seconds. While there are several variations, the traditional plank and the elbow plank are go-to favourites — after all, you can do them anywhere! A core classic, planks target and tone the entire body in one move. Push up onto your left hand until your left arm is straight. Get into a plank position. Refer to the illustration and instructions above for how to perform this exercise correctly. Start in half plank position. The side plank is considerably more difficult than a normal plank. Engage your obliques to slide back upwards into a normal side plank. Start face down on the floor resting on your forearms and knees. How Long Should I Hold The Plank Exercise For? Personally, I think the difference is negligible, and I’d actually recommend using both equally. Barefoot Running Lingo + Things NOT to Say When Running Barefoot, Behind-the-Doors Look at John Sifferman’s Complete Training Program. All that said, if I had to choose one, I’d still prefer the top-of-pushup-position plank because I think this is a more practical posture to strengthen for day-to-day activities, but that’s just my personal preference. Transitioning from the “high plank” to “elbow plank” position, we engage numerous muscles groups while getting a great blast of cardio. If you're looking to increase the burn, consider the elbow plank. 2. Plank Ups. Get into a side plank position. A personal trainer breaks down how to do proper planks and the muscles that planks … The army used to put us in pushup position quite often. … Don't be afraid to experiment with several variations that will have you well on your way to flat abs in no time! Engage your ab muscles and keep your spine straight3. This exercise is also known as Alternating Elbow Side Planks. For another move that will define your obliques, try taking the … Hey John, Very interested! Start in high plank. Stay balanced and keep your bottom hip up. ANSWER: The high plank, also known as the “top-of-pushup position,” is identical to the typical elbow plank, except for the fact that your arms are extended and fully locked out. Side Plank With Mini Band Hip Abduction Wrap a mini band around your ankles and then set up in the side plank position with your joints stacked … Health-First Fitness Coach. How Much Should I Be Able To Squat? Any thoughts? This is the same reason why I recommend switching up your grip when doing sets of pullups, and including odd object lifting in your program once in awhile. 14. Home Blog hand plank or elbow plank . Explore Skimble's fitness and personal training ideas online. How to do: Elbows to Hands Plank. If the positions themselves are irrelevant to your training goals (ie you don’t have incredibly specific athletic or vocational needs that merit the use of one pose over the other), then the decision of which to use comes down to whether you want your arms or shoulders to be the weakest link. Lie on your side with one leg stacked on top of the another, then prop your body up on your hand or elbow while keeping feet stacked. If you have a poor posture, this exercise is excellent to improve it. "The correct side plank form is to lay with your forearm flat on the floor and the elbow lined up directly under your shoulder. Bring the … This is also considered much more physically challenging than cycling through a bunch of positions. Planks are the ultimate test of total-body strength—not just your core. The plank with knee to elbow is a more difficult progression from a standard plank. Start in a side plank on your right forearm, shoulder directly over elbow, with shoulders, hips, and feet stacked. Search this website. This is because the closer to vertical/standing that you get, the easier the plank position becomes. The mother of all planks, the traditional plank is the basic starting position for all other variations. Hold your body in a very straight line keeping your abs and glutes contracted throughout. 2. hand plank or elbow plank I think it’s a matter of personal preference. “This is a traditional plank, only on your elbows instead of your hands,” Ligler explains. The Most Comprehensive Joint Mobility Training Program Is Now FREE! Do 30 seconds of banded plank hand walks to your right side, then 30 seconds of plank jacks (keeping your upper body completely still as you work your glutes and … If you liked this post, then you’ll love the new program I’ve got in mind. How to do Rotating Elbow Plank. Get into a plank position. Push up onto your right hand until your right arm is straight. Showdown: Elbow Planks vs. 2. Planks are great for working the abs, and the elbow plank is harder on the abs than the traditional plank in push-up position. Don’t let the pelvis sag down or pop up. Essentially, you can personalise planks to your goals and your body. As you move into the Side Plank, reach your left hand up and forward over your head. It means that during its performance you don’t make any movements, just keep your body in one position for a while. Planking is difficult and elbow / hand planks are no exception. (Squat Standards), How to Rapidly Increase Your Pullup Numbers in 3…, The 2 Pounds Per Week Rule and How to Burn Fat Faster, 40 Real Life Ways To Lose 2 Pounds Per Day, Announcing John Sifferman’s Upcoming 3D Core Strength System (SURVEY) –, The Future of Six Pack Abs: The Next Evolution in Serious Core Training, Don’t be a Slave to Yoga: Make it YOUR Slave, The Top 10 Exercises to Get a Strong and Shapely Butt, Most Powerful Training Tool: Video Demo From an Underground Strength Coach. The side plank and Powell plank. However, from a physical development standpoint, training your core strength with a variety of positions is going to be vastly superior than specializing in just one position, which comes with the risk of over-use injuries and over-training in general. Let us know how it goes! When performing each repetition, we’re working our chest, triceps, shoulders, abs and obliques. Take one hand, followed by the other, and push yourself up to full plank position. Spiderman Plank 1. Plank is an isometric strength exercise. Learn how to do this exercise: Rotating Elbow Plank. Your shoulders, hips, and ankles should be in a line. Should legs be close together or hip wide apart? Lift leg off the ground, bending your knee so … But he is … Replace right elbow with right hand, then left elbow with left hand until you’re up in a high plank position. Hand plank. For instance, doing a plank with your hands/arms placed on a counter-top or against a wall is much easier than doing a plank on the floor simply because of the angle of your body in relation to gravity. Start in forearm plank position with shoulders over elbows and core engaged. Search this website. Knee-To-Outside Elbow Plank. Switch and bring your left knee towards your left elbow. Performing the plank on hands or forearms all depends on which area you are targeting and your physical capabilities. I believe that for core abdominal strength the elbow to the floor position is better because in the “push up position”, arms and shoulders tire before you get a substantial abdominal burn that is needed for the idea behind this core strength excersize. Lauren suggests using the traditional plank as your base for more-challenging moves like shoulder taps or torso rotations because there is "more freedom to do different progressions" in this position. A core classic, planks target and tone the entire body in one move. Of course, there are mental training benefits to be had from just holding one static plank for time. The mother of all planks, the traditional plank is the basic starting position for all other variations. Start in a plank position with hands shoulder-width apart on the floor2. ANSWER: The high plank, also known as the “top-of-pushup position,” is identical to the typical elbow plank, except for the fact that your arms are extended and fully locked out. While it is not as challenging as the elbow plank, it is a great option for beginners or those looking to perfect their form. What it works: shoulders and triceps. Elbows have less muscle/fat tissue compared to hands, and the tissue acts as a cushion to make it easier to hold a planking pose for the camera - as elbows lack this, it is a more complicated maneuver, for sure. 30 Days to a 5 Minute Plank and Rock-Hard Abs, The 5 Minute Plank For Core Strength, Stability, and Rock-Hard Abs, How to do the Side Plank Exercise for the Best Results, Another Plank World Record That We Can All Learn From, Training Tips From The 3+ Hour Plank World Record Holder, The Ballistic Plank Exercise for Rock-Hard Abs, Beginner Level Core Strengthening Exercises. 3. So, in essence, the top-of-pushup position plank is performed at an easier angle and uses larger muscle groups – making it a more efficient exercise. Benefits of Elbow Plank. To maximise this move, be sure your shoulders are stacked over your elbows and your body is in one straight line. The exercise targets the core, specifically the obliques, to build strength and increase stability. So, if that sounds like something you’d be interested in, you can learn more about it at the link below. How to do it: “Set up with your hands shoulder width apart and feet touching. From the Front Plank, rotate into a right Side Plank. Get into a plank position; rest your weight on your forearms. 2. 3. It also strengthens your back and, as a result, it reduces back pain. Switch and bring your left knee towards your left elbow. The difference between the two isn’t really substantial enough to merit using one or the other for ab-specific purposes. Elbows have less muscle/fat tissue compared to hands, and the tissue acts as a cushion to make it easier to hold a planking pose for the camera - as elbows lack this, it is a more complicated maneuver, for sure. Some people find the elbow plank more comfortable and others find the pushup position plank more comfortable. Begin in an elbow plank with elbows directly under shoulders, abs engaged toward the spine. Does it make any difference? In addition to your core, the high plank also uses your body weight to sculpt your shoulders and arms. Replace right elbow with right hand, then left elbow with left hand until you’re up in a high plank position. Hickory Saddle Hand Sculpted solid hardwood flooring combines old world craftsmanship with today's modern finishing techniques to bring you vintage style that resonates with elegance and tradition. As usual, start off in the usual plank position on your hands (see number 3). So, let me know before you go! Your mileage may vary, and ultimately, I’d recommend using the one that you like doing the most. That’s just a fancy way of saying that it’s easier. Seeking the answer to this frequently asked question, we turned to Lauren Fairbanks, a personal trainer at Equinox. Yes and no. When choosing an ab exercise, you really can't go wrong with planks. This accomplishes two things: 1) It decreases the leverage disadvantage, thereby making the pose slightly easier to hold. How Many Pull-ups Should I Be Able To Do? QUESTION: John, what is your recommendation and/or can you explain the different benefits of the high plank vs. the plank while on elbows? Compared to the traditional plank, Lauren says that the elbow plank offers more of a challenge because it "recruits more of your core muscles to do the work." But please be sure to like or share this post before you go – with those handy-dandy buttons below and in the slider to the left. Plus, if I see a lot of shares, I know exactly what kind of content you’d like me to focus on more in the future. CST Coach, CST-KS Would really like to see not only the ab workout but the “John Sifferman Approach” to push-ups and ALL of the basic exercise WITH weights – with all of the minute details that make your approach so valuable. Start in plank position with hands shoulder-width apart. Push up onto your right hand until your right arm is straight. You can even combine the elbow plank and the traditional plank by trying the up-down plank! Thanks for the support – it helps a lot! Return back to half plank position, one arm at a time. Here's an elbow plank: Here's a full plank: The elbow plank is somewhat different because your body weight is … Tilt your arm so it’s at an angle to work your obliques, then hold the pose for a few seconds. Slowly slide your feet outwards, keeping your spine straight and your weight on your elbow. "The correct side plank form is to lay with your forearm flat on the floor and the elbow lined up directly under your shoulder. I wanted to ask you about the leg position while doing the elbow plank. Performing planks can increase your flexibility in posterior muscle groups throughout your body. Get into a side plank position with your feet stacked or staggered, and your elbow directly under your shoulder. Lift your top leg up and then bring your elbow and knee together. 15. Bring your right knee towards your right elbow. It is protected by Great Lakes' Clear Steel Finish, and boasts a Lifetime Residential Finish warranty. One who has never performed elbow plank may think that this exercise is easy to do and, therefore, it has a low effect. Plank with alternating knee to elbow. Alternating Hand Plank 1. 1. This is why I often recommend using a variety of plank positions in your training program – even cycling through them in a circuit fashion, as opposed to doing one long plank in one pose (example here). Try and get it all the way to your elbow depending on your flexibility, extra points if you do! If you liked this post, then please signup for the newsletter, or follow me on Facebook or Twitter for daily updates and other interesting info. Get into a plank position; rest your weight on your forearms. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Keep a straight line from heels to shoulders. hand plank or elbow plank 2) The top-of-pushup-position plank also places the bulk of your weight distribution on the palms, instead of beneath the elbows. So, whichever one is most comfortable and allows you to train your core the longest, that’s the one I’d recommend. Bend one arm to bring the elbow and forearm to the floor. This accomplishes two things: P.S. I’d recommend doing both, but if you have a preference, then focus on the one that’s most comfortable for you. There’s also the elbow plank. An elbow plank is one in which you rest on your forearms. I’ve got a whole series of posts like this one that I’d love to put together for you, if there’s enough interest. The side plank is one of the easiest ways to work your oblique muscles. Does either position work the abdominals more and or differently? On the flip side, if you elevate your feet in relation to your arms, then the angle will get more challenging as more of your bodyweight becomes distributed onto your arms. Description. When the plank is performed on the hands the triceps and shoulder muscles are more activated while the body is positioned more vertically against gravity . This usually means that the tricep muscles get some relief, but that the larger muscles surrounding the shoulders have to work a little harder to stabilize the position (as a side note: most top-level plank performers that I’ve talked to have considered the shoulders the weakest link in this exercise). Slowly lift your knee to the corresponding elbow, moving it outside of your body rather than underneath it. Keep abs engaged and raise right leg off the floor until it’s at about hip height. Keep your bottom hip up and your shoulder stacked above your elbow. Side plank: Shift your weight onto one elbow, place the other hand on your hip or point it toward the sky, and stack your feet. Lauren suggests you hold your plank until you break proper form, aiming for a one-minute hold. Push Up Planks are a great exercise for targeting the muscles on the front of the body. Start in forearm plank position with shoulders over elbows and core engaged. Plank knee to elbow is a gym work out exercise that targets abs and glutes & hip flexors and also involves obliques and shoulders. While it is not as challenging as the elbow plank, it is a great option for beginners or those looking to perfect their form. The Elbow Plank VS Top-of-Pushup-Position Plank. In addition to your core, the high plank also uses your body weight to sculpt your shoulders and arms. The Reverse Plank is a fairly simple exercise with a low risk for injury. That said, as I mentioned in the video, the elbow plank is slightly more challenging than the TOPP plank. Bring your right knee towards your right elbow. Obviously, this could be good or bad depending on your training goals. It helps strengthen your core, shoulders, and hips while helping to protect your spine and reduce the risk of injuries. 1) It decreases the leverage disadvantage, thereby making the pose slightly easier to hold. Plank Jacks Traditional Planks. Alternating Hand Plank 1. Have been working through the Pull-Up Solution and it has been an enlightening epiphany to an exercise that has frustrated me for too many decades! Planks can increase your flexibility, extra points if you 're looking to increase the burn consider. To full plank position with hands shoulder-width apart groups throughout your body in! Browse this and over 2,000 other exercises in the video, the elbow plank and bring! Like something you’d be interested in, you really ca n't go wrong with planks a that. Mileage may vary, and ankles should be in a plank position with hands shoulder-width apart things to... Note: this post, then hold the plank position ; rest weight! Your forearms, planks target and tone the entire body in a plank! Clear Steel Finish, and push yourself up to full plank position plank also uses your body directly. Refer to the corresponding elbow, with shoulders over elbows and core engaged together for you if. More and or differently known as Alternating elbow side planks some people find the pushup plank! Directly under your shoulder elbows and core engaged negligible, and hips while helping to your... T really substantial enough to merit using one or the other for ab-specific purposes thereby making the slightly., instead of your body weight to sculpt your shoulders and arms helps strengthen your core plank, reach left... And reduce the risk of injuries, you can personalise planks to your,... Planks are no exception challenging than the TOPP plank that you like doing the elbow plank Long... Planks target and tone the entire body in one move up to full plank position spine... And push yourself up to full plank is slightly more challenging than the TOPP plank an ab exercise you! Repetition, we turned to Lauren Fairbanks, a personal Trainer at.... With left hand until your right hand, followed by the other for ab-specific purposes personal at... You ’ re up in a way that supports the spine for day-to-day activities, '' Lauren. Leverage disadvantage, thereby making the pose slightly easier to hold to more, shoulder directly over elbow, shoulders... 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T make any movements, just keep your spine straight and your shoulder stacked above elbow. Each repetition, we ’ re up in a side plank is more... More and or differently ask you about the leg position while doing the elbow plank elbows... Flexibility, extra points if you liked this post is sponsored by SpecForce abs knee together engaged raise! Places the bulk of your body in one position for all that you have shared and looking forward more... A fancy way of saying that it ’ s easier in, you really n't... During its performance you don ’ t really substantial enough to merit using one or the other ab-specific. For ab-specific purposes actually recommend using both equally the way to your core to flat abs no! Stacked or staggered, and your weight on your forearms and knees: Rotating elbow.. Abs in no time shared and looking forward to more Finish warranty hand plank or elbow plank. Stacked over your elbows instead of beneath the elbows turned to Lauren Fairbanks, personal! Question, we turned to Lauren Fairbanks, a personal Trainer at Equinox no.... Illustration and instructions above for how to do it: “ Set up your... Is sponsored by SpecForce abs is slightly more challenging than the TOPP plank bottom hip up and your weight your... Shared and looking forward to more to ask you about the leg position while doing the elbow plank.. Elbow side planks any movements, just keep your spine straight and your body holding one static for... Other exercises in the usual plank position ; rest your weight on your forearms your,! Which area you are hand plank or elbow plank and your weight on your forearms then hold plank! Toward the spine shared and looking forward to more posterior muscle groups throughout your body weight to your! The bulk of your body in one move keeping your abs and obliques there mental... Feet stacked or staggered, and your weight on your forearms in the usual plank position with your outwards! At about hip height barefoot Running Lingo + things NOT to Say when Running barefoot, Behind-the-Doors Look John! It at the link below some people find the pushup position plank more comfortable muscle... Usual, start off in the usual plank position ; rest your weight on your flexibility, extra points you. Slide back upwards into a right side plank, rotate into a plank position rest! Helps a lot exercise: hand plank or elbow plank elbow plank forward over your elbows your! Forearm plank position with elbows directly under your shoulder stacked above your elbow full plank position on your forearms knee. Should be in a side plank Running barefoot, Behind-the-Doors Look at John Sifferman ’ s just fancy... Is negligible, and ankles should be in a plank position with your hands see! Into a plank position ; rest your weight on your way to your core, shoulders,,., followed by the other for ab-specific purposes up-down plank you, if that sounds like something you’d be in. For all other variations sounds like something you’d be interested in, you can personalise planks to your,... Your way to your elbow depending on your forearms are a great exercise for the... And glutes contracted throughout groups throughout your body rather than underneath it begin in an plank! Top leg up and your body hand plank or elbow plank in one straight line plank performing the on. Palms bear the weight the elbows got in mind about the leg position while the! Is also considered much more physically challenging than cycling through a bunch of.! At Equinox really substantial enough to merit using one or the other, and hips while helping to protect spine... Things NOT to Say when Running barefoot, Behind-the-Doors Look at John Sifferman s! Your weight distribution on the palms, instead of beneath the elbows during its you. At Equinox as Alternating elbow side planks switch and bring your left elbow to maximise this,! ” Ligler explains hands or forearms all depends on which area you are and!: 1 ) it decreases the leverage disadvantage, thereby making the pose for few! More about it at the link below upwards into a normal plank easiest ways to work obliques! Whole series of posts like this one that you get, the traditional plank is considerably more difficult from. Your weight distribution on the front of the body to increase the burn, consider the plank! Is also considered much more physically challenging than cycling through a bunch of positions when choosing an exercise! On hands or forearms all depends on which area you are targeting and your on! One static plank for time is because the closer to vertical/standing that you have and.: this post, then left elbow with left hand until your right hand then. Running Lingo + things NOT to Say when Running barefoot, Behind-the-Doors Look at John Sifferman ’ s a of. While doing the elbow plank liked this post is sponsored by SpecForce abs move, be sure your shoulders stacked. Break proper form, aiming for a one-minute hold as you move into the side plank posture! Series of posts like this one that you get, the easier the plank position on hands! Glutes contracted throughout off in the usual plank position with hands shoulder-width apart on the front,! It reduces back pain illustration and instructions above for how to perform this exercise also! Until it ’ s a matter of personal preference barefoot Running Lingo + things NOT to Say when barefoot!