The RKC plank is intended to work the underlying core muscles under increased loading, rather than under prolonged hold. This increased loading helps to ...SkiptocontentSearchCloseStartHereFFPStoreOurMissionMeetOurTeamBlogFREEMEALPLAN+WORKOUTContactLoginMenuStartHereFFPStoreOurMissionMeetOurTeamBlogFREEMEALPLAN+WORKOUTContactLoginFITFATHERPROGRAMSSTOREBLOGContactLOGINMenuFITFATHERPROGRAMSSTOREBLOGContactLOGINSearchCloseShareonfacebookShareontwitterShareonlinkedinTutorialsFactCheckedRKCPlank–FullVideoTutorial&ExerciseFormGuideBy:StuartCarter,Dip.PT,PrecisionNutrition1,C.O.O.,TheTheFitFatherProjectTheRKCplankisthemosteffectiveplankvariationexercise,isamazingforbuildingstrengthinyourcore,andgreatforimprovingpostureandfunctionality.RKCstandsforRussianKettlebellChallenge,whichdevelopedthisplankvariation.TheRKCplankisintendedtoworktheunderlyingcoremusclesunderincreasedloading,ratherthanunderprolongedhold.Thisincreasedloadinghelpstoactivatethesmallerstabilizermusclesthroughoutyourcore,makingitmoreeffectivethanthestandardplank.Takealookatourvideotutorialbelowtoseethedifferentpointsofthisexercise,andifyouneedsomethingtoprintoffandtaketothegym,youcanfindourstep-by-stepexercisetechniquefurtherdownthispage.RKCPlank–Step-by-steptechniqueStep1:Startinaplankposition,uponyourtoes,bodystraight,restingonyourelbowsat90degrees.Step2:Pushupwardswithyourupperback,pushingyourshoulderbladesawayfromthefloor.Step3:Breathingout,squeezeyourQuadsandGlutesashardasyoucanandhold.Step4:Holdthetensedpositionforaslongasyoucanasyoucontinuenormalbreathing.**ProTip#1:Werecommendstartingbyholdingthepositionforaslongaspossible.****ProTip#2:Asyoucompletetheexercise,makesurethatyourlowerbackdoesnotsagdownwards.Ifyoucannotremaininaflatposition,stoptheexercise.**ProTip#3:Foramoreadvancedlevel,youcanpushyourbodybackward,awayfromyourhands,untilyourupperarmsareat45degrees.Holdthere.Here’sAFree24-MinFatBurnWorkoutForBusyMen40+Thispowerfulworkoutwillreigniteyourmetabolismtoburnfat24/7likeyoudidinyour20s…Downloadth