Once you’ve earned your way to performing a static 2 minute plank hold, it’s time to include some more challenging planking variations to accelerate your fitness and yes – even inject a dynamic element of functional excitement into your training.
Why the 2 minute static plank benchmark?
Many great coaches have come to the conclusion that once you exceed that 2 minute static plank hold threshold, you just don’t experience enough additional fitness benefit to justify planking your precious fitness time away.
I tend to agree as I used to hold planks routinely for 3, 4 and 5 minutes or more and all it did was tire me out with an extreme case of “jello arms.”
I experienced no meaningful fitness gains or performance uptick to any of my active hobbies or daily activities by “over” planking.
Now I’m sure I may have burned a few more calories and maybe focused my breathing techniques a little more while doing these long planks, but I could have been using my planking time way more productively getting better results in less time.
We all learn from our fitness mistakes and over indulgences, folks – and I have made them all, lol!
Here’s a workout combining dynamic planking with the timeless jump rope:
Give this workout a shot in your training rotation if you like powerful total body cardio core crushers that chew up serious calories!
How To Perform The Plank Exercise
Do 3 kettlebell plank drags on each side
Immediately do 30 seconds of jump rope
This is a round of exercise
Set the clock for 10 minutes and see how many quality rounds you can perform.
This is a “Rounds over Reps” style of training. It’s powerfully deceptive and productive – keeping you strong and engaged and will drive your fitness to new heights without pounding your body into submission.
See the link at the end of the post to learn more about this style of training.
These dynamic planks will super challenge your core forcing your body to incorporate every last stabilizer muscle for a powerful training effect.
Tips And Techniques
Training in the sand ups the challenge significantly as your body is forced to fire every single muscle up and down the kinetic chain to compensate for the constant environmental shifting.
So try these dynamic planks on stable ground first before earning your way to the sand dance!
Kick off the shoes and train barefoot if the conditions are favorable or use minimum footwear such as Converse Chuck Taylors like me for maximum fitness benefit.
Men try a 16 kilogram (35lb) kettlebell and Ladies try an 8 kilogram (18lb) kettlebell but scale up or down depending on your fitness level.
Maintain your plank stability throughout your kettlebell drags without too much hip rotation.
Widen your feet to make these dynamic planks easier or bring your feet closer together for more of a challenge.
If your form starts to falter – Rest a little bit more between rounds to ensure proper technique.
Don’t hold your breath during this or any exercise. Try in through the nose and out through the mouth throughout the workout.
I choose to perform these types of exercises as they allow me to stay strong and lean, move well and pain-free, keep fat off and live a high quality healthy life without boring the hell out of me or wasting my precious time.
Related: Rounds Over Reps Training For Powerful Fitness
Related: Kettlebell Planks For A Strong Core
Related: Are Kettlebells Right For Me?
I’m Mark Mellohusky – (Mellow-Husky) An often barefoot eternal student of physical culture enjoying a high quality life by adopting sane eating strategies and fitness methods that position me for success.
I never try to be everything to everybody, but enjoy sharing ideas that help advance and motivate folks willing to take action, not follow the fitness herd and dare to do what works.
Always value your loved ones and friends and get rid of all the drains and pains in your life dragging you down!
There’s a sparkle in my eyes and iron in my thighs.
Seven Stars Fitness