[VIDEO] The Hardstyle Plank

Back when I was a freshman in university, I remember the first time I saw my Year 1, Semester 1 schedule. Being in the Health Sciences stream, I had 32 hours of class that first semester.

Blew my mind.

In addition to that, I had a 2.5 hour volleyball practice and an hour long weight room session – everyday.

Weights we would do in the morning, then go to our class and labs, and then we'd have practice and start the day all over again.

In total, that was 32 hours of class, 17.5 hours of training…more than the average full-time job.

If I didn't get enough sleep or eat the right foods, my body would really feel it.

I woke up this morning much like how I felt in my first week of my freshman year – SORE.

For the past 3 days I've been filming follow-along training sessions for you that I'm going to be putting on DVD (stay tuned for their release in January) for an Advanced Fat Loss Program that I wrote.

Earlier in the day, I would train using my “regular program” where I'm practicing with double-KBs, and then I would head up to the studio to film back-to-back full out sessions using Advanced Single-Kettlebell and Bodyweight Fat Loss methods.

One of the exercise techniques that I get you to master on the DVDs is the Hardstyle Plank….

The Hardstyle Plank differs from the regular gym-trainer plank in that it forces a deeper contraction in your obliques.

Instead of your glutes being passive (as in a regular plank) they are active where you are posteriorly tilting your pelvis and squeezing your butt.

And your quads are fired because you are imagining pulling your knee caps up to your hips.

If you take a second read at what I just described, you should notice that I just described the finishing stance for a swing.

Remember at the peak of a swing we want to tense up our midsection, glutes and quads immediately after we forcefully snap our hips.

Using the Hardstyle Plank is training that exact finish.

When you start doing this plank, don't gun for trying to hold it for a minute…maybe not even 30 seconds.

I would start with intervals of 10-15 seconds and work your way up from there.

Remember to NOT hold your breath…Power Breath or “breath behind the shield” as the Chief would say.

Have a great day!



  • Reply December 19, 2012


    Chris, that was the best description of the RKC plank I have seen. Thanks so much.

  • Reply December 31, 2012

    Trevor Dodd

    Hi! Chris, Hope you are well. Do you have a release date for your dvd system for 2013 yet?

    • Reply January 2, 2013

      Chris Lopez, RKC

      Hi Trevor

      The tentative release date is January 22nd. I’m working my “you-know-what” off to try to make that happen!


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