Education Series

The Elbow Plank Reimagined, with Coach Jen Kates

Unlock More Core Power: The Game-Changing Plank Tip for Stronger Riding.

 
Words by Jen Kates
 
There are dozens (if not hundreds) of plank variations that can be used to strengthen your core muscles. This simple plank variation, the elbow plank, is often overlooked because it may be “too” simple for many folks. But, with a couple of changes that I outline here and in the video, you can make elbow planks more challenging and increase your core and the engagement of your posterior chain muscles even more. 
 

By increasing your core engagement in the elbow (or low) plank, you will focus on properly strengthening your abdominal muscles that help you stay strong and stable on the bike. Furthermore, here’s a fun fact: by engaging your lats (which are the latissimus dorsi muscles on your back), you actually increase your body’s ability to engage your glutes and hamstrings. This is because connecting with your lats helps you connect with your other posterior chain muscles like your glutes and hamstrings since everything is connected. 

Being able to engage your hamstrings and your glutes (which are the largest and strongest muscles in the body) helps to increase your strength on the bike by being able to tap into the power of these muscles as you climb up steep sections of trail or bomb downhill with greater security. 
 

Here’s how to do it:

 
While performing an elbow plank, focus on driving your elbows back towards you. This will engage your lats on your back as well as force you to engage the main core muscles on the front of your body even more. 
 
Hold for 10 seconds at a time, eventually building up to 30 seconds. By doing this simple trick, you will be increasing the intensity of your elbow plank, and you won’t have the need to build up to a minute long plank since even 30 seconds will be challenging when you are constantly pulling your elbows back towards you and making sure your hips are where they should be for maximum effectiveness.
 
Give this a try 2-3 times a week for 3 sets of 10-30 second holds and let me know what you think. The key is to CONSTANTLY pull your elbows back towards you, though, so make sure you are doing this! (It’s really easy to ease up and stop driving your elbows back.)
 
Check out Jen’s video on the elbow plank below!
 
For more info and workouts head to www.shifthumanperformance.com

 

Jen Kates (Master Health Coach, NASM CPT, PPSC):

Jen is the owner of Shift Human Performance where she’s a full-time strength and nutrition coach for folks seeking to feel strong, energetic, confident, and well-fueled on their bikes and in their lives. She’s been coaching for over 15 years and seeks to balance science with reality for every client. Learn more about her #ShredStrong strength + conditioning group training program, her health and nutrition coaching, or listen to her podcast, Making Shift Happen, here:   

She’s also a PMBIA-certified mountain bike skills coach for VNTRbirds.

Be sure to follow her on Instagram @shifthumanperformance. 

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