Core Training

Feb 23, 2012 Ξ Leave a comment

Reverse Plank

posted by Chan
Reverse Plank

The Reverse Plank is a tough exercise to master, but well worth the effort. This exercise works your abdominals, glutes, and hamstrings.

A well-repsected sprint coach pointed out that he likes this exercise because it puts stress on the hamstrings in the elongated position.This is important because most people pull their hamstrings when reaching in their stride pattern, not when the heel meets the butt.

Check out the B-Skip Running Drill to view the reaching mechanics and the Butt-Kick Running Drill to view the heel to butt portion of your stride.

How To:

Place your elbows below your shoulders and raise your hips off the ground as high as you can. You can modify this exercise by supporting your upper body with your hands instead of your elbows. I recommend doing a ‘hip check’ ever 10 seconds to ensure that your hips remain as high as possible.

Start with 20 seconds and progress to 1 minute. Once you have mastered this hold for 1 minute, you can progress to alternating leg lifts. Some experts recommend dropping the head to prevent stress on the neck, while others recommend keeping it in line with the rest of your body.

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