You're probably familiar with the hardstyle or RKC plank, its benefits, and how those benefits transfer to heavy lifting. As a reminder, the RKC plank is a full-body contraction that lasts only around 10 seconds. Everything is braced – glutes, quads, every muscle. If you aren't shaking at the end of 10 seconds, you're doing it wrong.

The idea is to not only maintain the position but to create as much tension as possible in your core for a short period of time, thus making it transfer to a heavy compound lift.

Likewise, the side plank is the window to your soul and your alignment. Generally, if you have a solid posture, regular practice of side planks can stop a lot of imbalances of the shoulders and hips. Adding this same bracing principle to your side plank will help you to "prime" your nervous system for heavy lifting.

Here's How to Do It

1. Make yourself as long as possible, lying on one side with your legs straight.

2. Have your elbow on the floor in line with your shoulder.

3. Lift yourself up until your spine is in a neutral position, no sagging hips, but don't lift them too high either.

4. Maintain this position but actively try to pull your elbow towards your feet and vice versa.

5. Hold for 10-15 seconds and focus on your breathing while maintaining a good braced midsection.

6. Repeat on the other side.

你可能熟悉硬式或RKC平板，它的好處，以及這些好處如何轉(zhuǎn)移到重型起重。提醒一下，RKC平板支撐是一種全身收縮，僅持續(xù)10秒左右。一切都準備好了——臀大肌，四頭肌，每一塊肌肉。如果你在10秒后沒有顫抖，那你就做錯了。

這樣做的目的不僅是為了保持姿勢，而且是為了在短時間內(nèi)在你的核心部位制造盡可能多的張力，從而使它轉(zhuǎn)移到一個較重的復合升降機上。

同樣地，側(cè)板是你靈魂和對齊的窗戶。一般來說，如果你有一個穩(wěn)定的姿勢，有規(guī)律的側(cè)撐練習可以阻止肩膀和臀部的很多不平衡。在側(cè)撐板上加上同樣的支撐原理，可以幫助你的神經(jīng)系統(tǒng)為舉重做好準備。

下面是如何做到這一點

讓你自己盡可能地長，身體一側(cè)躺著，雙腿伸直。

把你的肘部放在地板上，與你的肩膀成一條直線。

抬起你自己，直到你的脊柱處于一個中立的位置，沒有下垂的臀部，但也不要抬得太高。

保持這個姿勢，但是要積極地把肘部向腳的方向拉，反之亦然。

堅持10-15秒，專注于你的呼吸，同時保持良好的腹部支撐。

在另一邊重復。

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