Plank Variations 2 – Strong Core | Jurassic Climbing Academy

Plank Variations 2 – Fantastic To Get A Very Strong Core!

Once you have the Basic Plank and Plank Variations 1 mastered it’s time to move onto these more extreme exercises in Plank Variations 2. If you are no longer finding the Plank Variations 1 challenging enough then these in Plank Variations 2 will really step things up and take you to the next level, putting your core under a lot more pressure. These are great exercises that will improve your core and body tension making it a lot easier for you to climb through steep, overhanging terrain and generally improve your movement when climbing. Watch the video and read the article, then train these plank variations with good form for a very strong core!

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Wall Plank:

Find a sturdy wall and kneel down facing away from the wall. Place your hands out in front of you as if you are setting up for a regular plank. Put the soles of your feet against the wall and when you are ready push your feet against the wall lifting your body up onto either your hands or your elbows. Keeping a nice straight line from head to toe. Remember to engage your core and squeeze your glutes this will help you to stabilize. The only points of contact on the floor should be your hands or your elbows.

Whilst performing the wall plank any loss in concentration might cause your core to weaken for a moment which may lead to your feet slipping off of the wall. Remember to carry out good form throughout to gain maximum benefits. If you find the wall plank easy enough then try making it harder by removing one foot from the wall and bringing it out to the side, this will put more pressure on your core. Remember to alternate legs if you are going to do this variation.

Plank With Extended Arms:

This plank position will sound very familiar as it is almost the same as a regular plank, however, it has a subtle change which makes it extremely challenging and will certainly test your core strength!

Start off by getting into a regular plank position now instead of placing your elbows beneath your shoulders, place them so they are beneath your forehead. By making yourself into a longer position this will require your core to work even harder to keep yourself in the plank position. If this is not challenging enough then to go one step further, instead of supporting yourself on your elbows keep them in the same position but weight your hands. This will make your position stretch out even further.

Whilst doing these exercises do not get disheartened if you find that you cannot hold the position for as long as you would the regular plank. If anything this is a good thing as it is a sign that you are pushing yourself harder and building a stronger core.

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