RKC Plank – Full Video Tutorial & Exercise Form Guide
by Dr. Anthony Balduzzi, Founder and Men’s Health Coach, The Fit Father Project
RKC stands for Russian Kettlebell Club and is where this plank variation was developed.
The RKC plank is intended to work the underlying core muscles under increased loading, rather than under prolonged hold. This increased loading helps to activate the smaller stabiliser muscles throughout your core, making it more effective than the standard plank.
Take a look at our video tutorial below, to see the fine form points of this exercise and if you need something to print off and take to the gym, you can find our step-by-step exercise technique further down this page.
RKC Plank – Step-by-step technique
- Step 1: Start in a plank position, up on your toes, body straight, resting on your elbows at 90 degrees.
- Step 2: Push upwards with your upper back, pushing your shoulder blades away from the floor.
- Step 3: Breathing out, squeeze your Quads and Glutes as hard as you can and hold.
- Step 4: Hold the tensed position for as long as you can as you continue normal breathing.
** Pro Tip #1: We recommend starting by holding the position for as long as possible. **
** Pro Tip #2: As you complete the exercise, make sure that your lower back does not sag downwards. If you cannot remain in a flat position, stop the exercise.
** Pro Tip #3: For a more advanced level, you can push your body backwards, away from your hands, until your upper arms are at 45 degrees. Hold there.
To learn more exercises that you can use in your training, visit our complete exercise library on the Fit Father Project YouTube channel.
The Men’s Health Experts @ The Fit Father Project