Updated RKC Plank
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- Опубліковано 5 січ 2012
- My friend Joe Sansalone taught me the RKC plank a couple of years ago. After corresponding with Pavel Tsatsouline I've learned that he and his colleagues continue to improve upon it. Here's the current RKC plank methodology - do this right and 10 seconds is all you need.
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Omg she's the woman in the Strong Curves book
I'm a chick and I'm obsessed with form so I did hear every word you said Bret.
Mind blowing exercise! Thanks. I get here after the movie "Captain Fantastic". In some website I found that one of the inspirations for the kids training was your book. Greetings from Brazil.
Thank you for this great video, Bret!
I'm pretty sure that nobody heard a word I said in this video haha! These comments are absolutely hilarious.
hahaa what did you say? Huh? Huh? haha thanks for the technique mate
Extremely interesting video Bret! Thanks!
I recently tested myself with pressing 40kg kettlebell. I read in deadlift dynamite with Andy Bolton. He says to do a hard style plank then go lift heavy. Its amazing how strong your body becomes after performing a 5-10 second hard style plank. If no one knows Andy Bolton was the first person to deadlift 1000 pounds
a friend just shared this with me... Thanks for sharing Bret!
Bret this looks great I will give it ago cheers mate keep the videos coming
Great stuff! Thanks for sharing.
Great video Bret will try this later at the gym keep up the great vids
Holy crap, me and Kelly have the same shoes. I think that means we're soul mates.
This is great, thanks! I've done some of these additions just intuitively, but I will have to try this out. Have you thought about adding in an emphasis on contracting the transverse abdominals as well as the pelvic floor? I've experimented with that. Crazy powerful. Dat pelvic floor contraction.
That's awesome I will be doing that from now on!! Thanks Bret 🤪
Bret, thanks for the video. I will squeeze a ball between my knees to reinforce the adductor moment, and this really seems to make this plank variation more challenging for me.
Great video!
Looks good, cheers Bret
I"ve been teaching that exact same setup for 5 years now. Didn't even realise it was RKC. I like the compression technique to increase abdominal tension though. I'm gonna try that right now.
TM Fitness same here.
The record for planks now (2020) is over 8 hours. I hope he had a book to read.
Very effective, way more than normal plank.
I have a question. I have a natural arch in my back similar to this woman and although ppl find this a friggin blessing it actually always makes my back more sensitive than the average person. Is there anything I should put into consideration when I’m doing these exercises? At one point someone suggested wearing a back brace and I wore it for a while in my twenties but I hate depending on things like this. I try to keep my core contracted all the time but I forget. I’m almost done with my 1st week of the Strong Curves book.
Look up anterior pelvic tilt correction
Great tutorial. Just one question. I'm currently reading Pavel Tsatsouline/Dan John's book "Easy Strength" and it says that in addition to your instructions, you should also place your elbows slightly further out, in front of you and closer together. Did he change his mind on this concept or was it simply overlooked on your behalf? Anyway thanks again, great stuff!
Good stuff!
I came here for the tuition not the lady. (she fine doe).
Contreras is a super trainer!
Bret, I heard, and I have a question. Why is 10 seconds enough? How should the progression on this exercise be done? I have heard from someone who works in the field that new research (from 2012) is changing the way experts think the core adapts to stress optimally. Supossedly there is not much benefit from working towards holding a plank for ages.... not much reward after 15 seconds or so. Do you know any of this? I ask because you mention 10 secs being all you need. What about sets, and rest?
Dat anterior pelvic tilt.
I use that forearm plank position to do push ups.
When i was tought the regular 'old plank' there was no word on trying to pike while flexing the glutes, just flexing abs and don't drop!
Great exercise and demonstration, you could probably take out the first 1min of the video though and get straight into the RKC plank.
My foot joints hurt when standing like this, same problem with ab wheel :( Have had to discontinue for now.
1:17 really great
so much thrust...great vid brett
she is awesome
@bretcontreras1 I didn't even know you were in the video!
Bret's The Glute guy and I'm sure he helped mold Kellie's gluteus maximus we're all enjoying. I'll definitely use the RKC plank method over the standard plank, thanks Bret
Feels really high threshold.....I can feel "how hard it is"......but it sort of conflicts with Gray's philosophy of reflex core. There is nothing reflex about this. Thoughts ???
I am not sure I followed that part about the glutes.
by attempting to bring/pull elbows to the toes, you'd normally pike your ass would come up. BUT, because your gluts are tightly contracted you do not let that happen. So, you end up with a, I'd call it, full body isometric contraction, if that makes sense?
Bronek Wlodarczyk No, I still don't get it. I need to see it. I need to see those gluts in action.
YoungerBrother Wakeup definitely going to need to see some hip thrusts from her...
@@bronekwlodarczyk3756 whoosh
Noice piece
Its imperative that you make sure the glutes are firing properly. To make sure of this, you must check each glute individually, then together as a whole.
Tip: try to shake the glutes with your hand once again. If they jiggle, this is not a bad thing.
What does RKC stand for? I'd like to start using them with my clients, but I know someone will ask, and I tried searching on line...
russian kettlebell club i think ..
Ah...thanks!
Russian kettlebell challenge (not club)
Harambe Piana Ah, yeah, I'm looking that up now and that makes sense. Thanks for the correction!
You did listen to what he said?
RKC stands for Russian Kettlebell Club/Certification.
wait. Bret who? There was a guy in the video? I've watched it 3 times and I can't find the guy, but I can find the glutes!!
In a normal plank you are not deliberately tightening as many muscles as with this version.
Instructions unclear - got a 12-pack
I only do these for a min each so hard to hold.
Feels just like a regular plank to me.
Jeremy eitner video "4 must do exercises you're doing wrong" Video shows this RKC plank demo and it shows him making his shoulders/upper back pushed upward while lower back n butt in straight line
Anyone that's tried the RKC plank, do you find it causes discomfort in the knees? I find it uncomfortable in both my knee caps (possibly a ligament) during and after the exercise. I feel it's caused by the combination of sustaining the dorsiflexion necessary to support the plank and contracting the the quads at the same time.
+Pineapple Hannah You probably are just hypermobile in your knees. Don't contract them to that range, it's not good for you!
Thanks! I haven't been doing them since as I find the it too uncomfortable on the knees!
i ripped thunder baby lol its a deep full body engagement its better quality for less time!
All this gave me was a grip workout
the informational video is great and all, but do you think you could just upload one where it's just kellie doing the exercise?
i question my choise of profession. :-(
i'm not sure if i understood the technique. i should probably watch the video again just to make sure ;)
An hour an 20 minutes 🤯🤯🤯🤯
she squats bro
Can we get some glute spread exercises with the same fitness model?
Hey liam
mmmmmmm boi
she's trembling? never mind that, i'm trembling just watching her, OMG.
Dem glutes
I reckon we need an up-close shot of the glutes in action.. just for clarification...
Dang!
The glute guy! YEAH
1:15 will get you cancelled in 2022.
oh my god.
brett always sounds like he's stoned!
If you're an instructor, or instructing on something, it's a skill to 'slow down' your speaking pace.
She is in the bad position to start with...he said that her elbows are below her armpits? No they are NOT. Why the hell Pavel calls this Kettlebell Plank? Where is the kettlebell? In her mind? She is thinking of it? Pavel greatly supports the concept of synergy, and this plank should present that.
mmmmmm...Allan, like.
ok who in the damn world can do this job and resist to all of this chicks???
He’s hot
Dude..
I know, Bret is hot eh?
"Uh... was your father a meat burgler? Here's why I ask: because it looks like somebody stole two fine hams and shoved them down the back of your dress." - Leon Phelps
Did he kidnap her?
Great video! It'd be even better if the guy in the background would stop talking.
Dem glutes....
No one came here for the Plank bro.
That's what I hate in this kind of film, a lott off Bulshit. Show us the exercise..