RKC Plank: The Techniques, Variations, and Benefits of This Incredible Core Workout

Written by: Dr. Anthony Balduzzi,

Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

Written by: Dr. Anthony Balduzzi,

Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

RKC plank
The RKC plank is one of the most effective plank variation exercises, and it's great for building strength in your core and improving posture and functionality.

RKC stands for Russian Kettlebell Challenge, which was invented by Soviet special forces trainer Pavel Tsatsouline, but there are no kettlebells involved in this workout.

The RKC plank is a challenging variation that demands sustained muscle tension. Unlike the regular plank, this exercise keeps you engaged throughout, making it more difficult but ultimately more effective.

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.

Keep reading and learn more about the benefits of the RKC plank — and how to do it correctly.

RKC Plank: A Step-By-Step Guide

    • 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 possible and hold.
    • Step 4: Hold the tense position for as long as you can as you continue normal breathing.

Top Tip 1.  We recommend starting by holding the position for as long as possible.

Top Tip 2. As you complete the exercise, ensure your lower back does not sag downwards. If you cannot remain in a flat position, stop the exercise.

Top 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.

Check out this video tutorial to see the fine-form points of this exercise.

Benefits of the RKC Plank

Muscle Building

The RKC plank strengthens multiple muscle groups and improves functional strength. It will enhance your overall strength and provide better support for your trunk muscles.

Reduced Pain

Developing strong core muscles is important for preventing injuries during heavy lifts and can help alleviate lower back pain caused by weak abdominal muscles. By incorporating RKC planks into your workout routine, you can directly strengthen the muscles in your trunk, including the lower back.

Enhanced Hip Mechanics

Mastering hip extension and maintaining a proper pelvic tilt is vital for optimizing compound lifts and similar movements. The RKC plank effectively trains you to control your hip position, preventing excessive reliance on your lower back during extension.

Better Abs and Butt

In addition to a stronger core, you may also achieve a slimmer and more defined midsection. The RKC plank works the deep core muscles by training your muscles to stay tight. Not only that, but your glutes will also benefit as you engage and squeeze them.

RKC Plank Variations

As the RKC plank becomes easier for you, you can try these variations:

  • Weighted
  • Single-Leg
  • Side
  • Body Saw

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

Founder Fit Father Project, Founder Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

Here’s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength… Working Out Just 3 Hours Per Week...

This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast.

Only for guys 40+ who want to build muscle.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
  • Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
  • The 9-Week Muscle Building Program – safe, joint-friendly exercises
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
See the Old School Muscle (OSM) Program overview here. You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. »

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the RKC plank.

Written by: Dr. Anthony Balduzzi,

Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


Terms of Service & Privacy Policy