RKC stands for Russian Kettlebell Challenge, which was invented by Soviet special forces trainer Pavel Tsatsouline, but there are no kettlebells involved in this workout.
The RKC plank is a challenging variation that demands sustained muscle tension. Unlike the regular plank, this exercise keeps you engaged throughout, making it more difficult but ultimately more effective.
The RKC plank is intended to work the underlying core muscles under increased loading rather than under prolonged hold. This increased loading helps to activate the smaller stabilizer muscles throughout your core, making it more effective than the standard plank.
Keep reading and learn more about the benefits of the RKC plank — and how to do it correctly.
RKC Plank: A Step-By-Step Guide
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- Step 1: Start in a plank position, up on your toes, body straight, resting on your elbows at 90 degrees.
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- Step 2: Push upwards with your upper back, pushing your shoulder blades away from the floor.
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- Step 3: Breathing out, squeeze your quads and glutes as hard as possible and hold.
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- Step 4: Hold the tense position for as long as you can as you continue normal breathing.
Check out this video tutorial to see the fine-form points of this exercise.
Benefits of the RKC Plank
Muscle Building
The RKC plank strengthens multiple muscle groups and improves functional strength. It will enhance your overall strength and provide better support for your trunk muscles.
Reduced Pain
Developing strong core muscles is important for preventing injuries during heavy lifts and can help alleviate lower back pain caused by weak abdominal muscles. By incorporating RKC planks into your workout routine, you can directly strengthen the muscles in your trunk, including the lower back.
Enhanced Hip Mechanics
Mastering hip extension and maintaining a proper pelvic tilt is vital for optimizing compound lifts and similar movements. The RKC plank effectively trains you to control your hip position, preventing excessive reliance on your lower back during extension.
Better Abs and Butt
In addition to a stronger core, you may also achieve a slimmer and more defined midsection. The RKC plank works the deep core muscles by training your muscles to stay tight. Not only that, but your glutes will also benefit as you engage and squeeze them.
RKC Plank Variations
As the RKC plank becomes easier for you, you can try these variations:
- Weighted
- Single-Leg
- Side
- Body Saw
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*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the RKC plank.
