MFP Education Center

#HERE I am, in my Shaman Cave, where I perform my programmed WOD (workout of the day) for my gym, CrossFit MFP. This new daily fitness ritual follows the rhythm of my breath and mindset, all in the intentional silence of my space—no music (#DadLife). Within this quiet focus, I often find myself contemplating my movement during this unpredictable nap time AMRAP…

The idea of writing an article about making planks fun, purposeful, and cool came to me as I was priming myself by engaging in one of many intentional variations of a plank. Many of my MFP members acknowledge the infinite possibilities of adding variety to an exercise that can often feel monotonous within the fitness community. This led me deep into thought about the widespread misunderstanding of an exercise that holds C.O.R.E values essential to our holistic strength, longevity, and capacity.

The Plank Plague: A History Lesson

Stabilizing yourself on your elbows and toes in a prone position apparently originated in the Pilates world (early 1900s). However, I can guarantee the civilizations of ancient Atlantis were doing something similar to maintain their strong, functional, and spiritual physiques! After all, the plank is by no means the “rocket science” of exercise science. But let’s not misunderstand its importance, as many fitness enthusiasts do. For those knowledgeable within the CrossFit methodology, S.L.I.P.S (Scales, L-Sits, Inversions, Planks, Stretching) are a vital component in gymnastics and yield utmost importance to bodyweight awareness. The value of planking extends far beyond getting “toned”, chasing world records, feel-good workout finishers, and the brief popularity of the 2011 viral “planking” challenge that momentarily made C.O.R.E training…kinda cool.

I was kinda decent at planking…

My 1992 Dodge Spirit-Circa 2011.

Plank Anatomy: Assessing a C.O.R.E Problem

People often perform planks with the goal of achieving a six-pack. Biomechanically speaking, when you hold a plank position isometrically (without movement), your anterior chain muscles must contract to sustain the position. Most people experience fatigue first in the abdominal region, leading to the common misconception that planking is solely an abdominal exercise.

However, the major misunderstanding of planking begins with the incorrect notion of what your C.O.R.E truly is. Let’s redefine it:

C.O.R.E: Create & Operate Resilient Energy

To be truly resilient, think of the “core” as a function of a complete system versus isolated muscles. The core is not limited to the rectus abdominis (the six-pack muscles). This system I speak of is actually quite complex, and unique. To have a basic visual of this system, imagine a vertical rectangle on your body. The top two points align with the edges of your shoulders, while the bottom two points align with your hips.

Connect the Dots

This means the core includes every single muscle, bone, tendon, and ligament within the frame. The function of the core extends far beyond isometric holds such as the standard plank. It involves movement in all planes of motion and, most importantly, the integration of all these components working together to create and operate resilient energy throughout the body and in relation to movement within space. In the CrossFit world, the saying is “core to extremity” when producing force & power within functional based exercises.

So Why Should We Care About the Plank?

Returning to planks, there are numerous ways to create variation that aligns with C.O.R.E principles. You can maximize performance in life without wasting valuable time trying to hold a plank for as long as possible. I am #HERE to provide you with a plan to plank with purpose, and show you how to apply this C.O.R.E complexity.

Plank Practice: Let’s explore several plank variations that align with my perspective on planking.

1. Strength vs. Endurance

Instead of balancing on your elbows for an extended period, actively engage your anterior chain by “driving your elbows toward your toes and toes toward your elbows.” The goal is to generate as much force as possible, maximizing muscular engagement. A progression known as the Body Saw is a more advanced variation by “sawing” the elbows vertically. Practice: 3-5 sets of 10-20s contractions.

2. Scapular Push-Ups

Scapular push-ups enhance shoulder longevity and prehabilitation while also serving as a valuable straight arm plank regression. Transitioning from a straight-arm to an elbow-supported position allows for a greater range of motion, and awareness, in scapular retraction and protraction. Practice: 2-3 sets of 5-10 repetitions.

3. Don’t Be a Plane Jane

Motion variability expands core engagement. The “hip tap” variation, which involves moving the hips side to side, introduces lateral plane motion and rotational stability while increasing awareness of the pelvic region. Practice: 2-3 sets of 16-20 repetitions.

4. Clock Work

Unilateral progressions build resilience. The clock plank challenges scapular stability and stamina on one side while the other arm moves in a clock-like motion (e.g., 12-3-6-9). This variation reinforces proper alignment of the pelvis and torso, while enhancing your cognitive function through the moving arm. Practice: 2-3 sets of 6-8 repetitions, each side.

5. Weighted Plank

Build strength through progressive overload. Adding resistance to your plank (by placing a weight on the pelvis rather than the upper back) increases awareness and strength in the glutes, hip flexors, lower spine, and abdominals. Practice: 2-3 sets of 30-60 seconds.

6. Stanky Leg

Hip function plays a significant role in C.O.R.E strength. The Lateral Leg Lift (LLL) plank variation enhances hip stability, mobility, and awareness. As a unilateral lower-body exercise, it can reveal pelvic asymmetries or “stanky leg syndrome.” Practice: 2-3 sets of 6-8 repetitions, each side.

7. I Can’t Believe It’s Not Butter!

Performing planks on a medicine/stability ball while rotating the elbows clockwise and counterclockwise, also known as “butter churns” or “stir the pot,” enhances shoulder/lat mobility and abdominal activation. Increasing the diameter of the circular motion significantly raises the difficulty level. Practice: 2-3 sets of 8-12 repetitions.

8. Plank Pulldown

Introducing resistance bands adds a new level of challenge. My favorite is the banded plank pulldown, which primarily targets the lats—a crucial component of C.O.R.E strength. Strong lats contribute to exercises like pull-ups, deadlifts, Olympic lifts, and overall shoulder/midline stability. The key is to pull the band toward the hip pocket with a straight arm, ensuring proper lat activation. Practice: 2-3 sets of 6-8 repetitions, each side.

Plank Practice Side Notes/Points of Performance (POP) Align Before You Shine

Regardless of the plank variation, key alignment cues ensure effectiveness and longevity:

1. Pelvic Position – Maintaining a neutral pelvis benefits the lumbar spine and hip flexors long-term.
2. Hip and Shoulder Alignment – Avoid excessive “piking” (raising hips higher than shoulders) unless intentional; a straight-line posture maximizes engagement.
3. Rib Positioning – Keeping the ribs down helps compress the abdominals, enhancing anterior musculature activation before engaging in an “active plank.”
4. Maximize the Gluteus Maximus: Although I emphasize the anterior portion of your body when planking, remember the “whole system” concept with your C.O.R.E. Your posterior (backside) musculature plays equally as important of a role in plank power. Lock in (squeeze) those peaches to ensure the pelvis is stable.

Impressive world record, yes! However can you spot the common flaw that may lead to long term dysfunction? (Look at the lumbar spine!)

Expanding Beyond the Front Plank: There are countless ways to enhance the plank, and these are just a few of my favorites. Simplicity often yields the best results, but I’m sure there are plenty of wacky variations out there on Instagram waiting to be explored. This article focuses on anterior (front-facing) plank variations. However, we haven’t even touched on side planks or seal holds, which further expand, and explore, your infinite C.O.R.E capabilities.

Check out my “Plank Playlist”

Where Do We Plank From #HERE?

As a trainer and strength coach, I have seen, experienced, and even been guilty of planking without intention. Does a 10-minute or even a 4-hour plank hold value? Absolutely, as I don’t have the physical or mental capacity to endure such a feat. There is not a necessarily a right or wrong way to plank. My goal is to simply share The MFP Way by broadening your perspective on integrating planks into your program.

Ok last one I promise!