Plank for BJJ
The plank is the foundational isometric core exercise that builds endurance in the muscles that stabilize the spine. Holding a rigid body position on your forearms develops the core stability for maintaining position in BJJ. The plank trains the entire anterior core to work as an integrated unit.
✓ Step-by-Step Instructions
- 1 Place your forearms on the floor with elbows under shoulders.
- 2 Extend your legs behind you, resting on your toes.
- 3 Create a straight line from head to heels.
- 4 Engage your core by pulling your belly button to your spine.
- 5 Squeeze your glutes and quads.
- 6 Hold the position while breathing normally.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds the core endurance needed to maintain body rigidity during top control and when resisting being moved from position. A strong plank translates to a more difficult opponent to sweep or move.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Hips sagging toward the floor
- ⚠ Hips piking up too high
- ⚠ Holding breath
- ⚠ Looking forward instead of down
🔄 Variations
- → High plank
- → Side plank
- → Plank with shoulder taps
- → Long-lever plank
Track Your Plank Progress
Log your core training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Plank help my BJJ game? ▼
Builds the core endurance needed to maintain body rigidity during top control and when resisting being moved from position. A strong plank translates to a more difficult opponent to sweep or move.
What equipment do I need for the Plank? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Plank? ▼
The Plank is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.