Plank Holds-More Than Just a Six Pack - CrossFit SPT

Plank Holds-More Than Just a Six Pack

You hear us say it all the time, “Core tight!”

A strong tight core is a great way to prevent injury especially, in the low back. When our stomach is pulled in tight, our low back isn’t taking on the brunt of the load.

Okay, so what is a tight core?

Think about someone coming up to you and trying to hit you in the stomach. Feel how you pull your belly button in, ribs down and hips up a bit? That is a tight stomach. Now squeeze your butt. BOOM! Tight core.

Weight training, gymnastics training, and the other skills we do everyday in class will strengthen your core, but there is always room to improve that core strength. A plank hold is one of our favorite exercises to not only strengthen your abdominal muscles, but to strengthen them over time while under tension, just like during a CrossFit workout.

Getting into a Plank

  1. Start at the top of a push up position with your wrist, elbows, and shoulders all in line.
  2. Feet together, and you should be up on your toes.
  3. Now brace your core! Squeeze your tummy in and together, then squeeze your butt!

Plank There should be no dip in the hips, or big hump up top either.


Start with doing them in a Tabata (8 rounds, :20 hold, :10 rest) then move on to longer holds, or start trying to do them on the side to engage your oblique’s more. You are always welcome to do these before/after class starts, and they are great to incorporate into on the road workouts, as well!

Side Plank


A strong core=a strong back

Happy Training!

CrossFit SPT