Alright, letโs get straight to the pointโpowerliftersย shouldย be doing planks. No debate. No second-guessing.
If you want to be a vicious squatter, deadlifter, and even a strong bench presser, you need to build a rock-solid core.
And one of the best, most effective ways to do that?ย Planks.
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Why the Plank Matters for Powerlifting
A weak core is a major problem in powerlifting. If your core isnโt strong enough to stabilize your spine under heavy weight, youโre not just losing strengthโyouโre putting yourself in a compromised position that could lead to injury.
When your core collapses in a squat or deadlift, your spine flexes, your power output drops, and you put unnecessary strain on your lower back. Thatโs where theย plankย comes in.
Planks teach you how to braceโthe same bracing you need under a heavy barbell.ย When you learn how to properly engage your core in a plank, you reinforce the muscular control that keeps your body tight and stable in your lifts.
And itโs not just about abs.
Some people ask whether planks are better on elbows or hands. The thing is, a properly executed plank works yourย lower back, glutes, lats, and trapsโall crucial muscle groups for maintaining a rigid, powerful posture under load.
The Right Way to Do a Plank
Letโs break it down. Theย elbow plankย is the gold standard. Here's what it looks like, demonstrated in person at a gym (and demoed on the Powerlifting Technique YouTube channel).
Hereโs how you do it:
- Feet placement:ย Dig your toes into the floor. Your feet should be vertical, not sprawled out.
- Elbows locked in:ย Your upper arms should be perpendicular to the ground, with your elbows directly beneath your shoulders.
- Straight line from head to heels:ย Your spine should beย neutral, not sagging or hiked up. Think of creating a straight line from your shoulders to your ankles.
- Engage everything:ย Squeeze your abs, your lower back, your glutesโeverything that stabilizes the midsection.
A proper plank isnโt just aboutย holding stillโitโs about creating full-body tension. That tension is what carries over into your squat, deadlift, and bench press.
There's also a worthwhile article on time-under-tension vs. volume. It's a noteworthy debate, and there's a right answer for powerlifters.
Understanding Your Core: More Than Just Abs
Most people think “core” means abs. Thatโs only half the picture. Your core is aย systemโnot just your abs, but also yourย lower back, glutes, lats, and even traps.ย
If one part is weak, the whole system fails. Thatโs why some lifters feel planks more in their lower back than their absโitโs an indicator ofย imbalance.
To build aย bulletproofย core, you need to train everything together. That means planks should be part of a bigger approach that includesย glute work, back work, and bracing drillsโall working together to reinforce your midsection.
Back issues? There are a bunch of back-friendly glute exercises.
Progressions: From Basic to Brutal
If you struggle with planks, you can work up to them with progressions. Hereโs how:
- Push-Up Plankย โ Instead of being on your elbows, hold the top of a push-up. This keeps your torso more upright, making it easier to hold the position.
- Elbow Plankย โ The standard plank. Master this before progressing further.
- Row Hold Plankย โ Now it gets serious. Get into a push-up position with dumbbells in your hands, row one dumbbell to your chest, and hold. This forces your core to fight rotational forces, mimicking the bracing demand of a heavy deadlift.
If you can progress from aย push-up plankย to anย elbow plankย to aย row hold plank, your core will beย battle-testedย and ready to handle heavy squats, deadlifts, and even bench presses with superior stability.
The Bottom Line: Start Doing Planks
The plank isnโt some flashy Instagram exerciseโitโs aย fundamentalย movement that translates directly into powerlifting success.
Whether you're trying to hit a new squat PR or add pounds to your deadlift, a strong core is non-negotiable. If youโre serious about getting stronger,ย add planks to your training.
Try theย progressionsย I laid out, master theย tension, and build a core that can take whatever weight you throw at it.
Letโs get strong.
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