The RKC plank is the most effective plank variation exercise, is amazing for building strength in your core, and great for improving posture and functionality.

RKC stands for Russian Kettlebell Challenge, which developed this plank variation.

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 stabilizer muscles throughout your core, making it more effective than the standard plank.

Take a look at our video tutorial below to see the different 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 backward, away from your hands, until your upper arms are at 45 degrees. Hold there.

Want more exercises? Checkout the TRX Spiderman tutorial next. To find more exercises, routines, and advanced training techniques, subscribe Fit Father Project YouTube channel.


The Men's Health Experts @ The Fit Father Project

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X). Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.


* We hoped you enjoyed this article. Remember to always consult your doctor before starting any new exercise program and that this is not medical advice – just well-researched info. Please see our disclaimer at the bottom of this website. Exercise intelligently and safely at your own risk.