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，它的好处，以及这些好处如何转移到重型起重。提醒一下，RKC平板支撑是一种全身收缩，仅持续10秒左右。一切都准备好了——臀大肌，四头肌，每一块肌肉。如果你在10秒后没有颤抖，那你就做错了。

这样做的目的不仅是为了保持姿势，而且是为了在短时间内在你的核心部位制造尽可能多的张力，从而使它转移到一个较重的复合升降机上。

同样地，侧板是你灵魂和对齐的窗户。一般来说，如果你有一个稳定的姿势，有规律的侧撑练习可以阻止肩膀和臀部的很多不平衡。在侧撑板上加上同样的支撑原理，可以帮助你的神经系统为举重做好准备。

下面是如何做到这一点

让你自己尽可能地长，身体一侧躺着，双腿伸直。

把你的肘部放在地板上，与你的肩膀成一条直线。

抬起你自己，直到你的脊柱处于一个中立的位置，没有下垂的臀部，但也不要抬得太高。

保持这个姿势，但是要积极地把肘部向脚的方向拉，反之亦然。

坚持10-15秒，专注于你的呼吸，同时保持良好的腹部支撑。

在另一边重复。