{"id":12378,"date":"2020-06-10T17:01:22","date_gmt":"2020-06-10T17:01:22","guid":{"rendered":"https:\/\/firerescuefitness.com\/?p=12378"},"modified":"2022-03-14T03:11:08","modified_gmt":"2022-03-14T03:11:08","slug":"every-firefighter-should-do-this-plank-variation","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2020\/06\/every-firefighter-should-do-this-plank-variation\/","title":{"rendered":"Every firefighter should do this plank variation&#8230;"},"content":{"rendered":"\n<h2>\n\t\tThe plank is one of the best exercises to build core strength.  Here is a variation every first responder needs to do.\n\t<\/h2>\n\t<p>As firefighters and first responders we routinely are tasked with crawling (search), carrying (patients and gear), dragging and pulling (hoseline), and climbing (stairs).\u00a0 All these tasks usually need to be completed in a short period of time and in unbalanced position and various planes of motion.\u00a0 The one common thread to completing all these tasks is a solid functional body and core.<\/p>\n<p>Your core is made up of several muscle groups and covers your abdominals, back, hips, pelvis, and glutes. \u00a0A weak core can cause all kinds of problems for first responders. It can lead to poor posture, to neck and shoulder pain even sore knees and hips.\u00a0 But the biggest issue with core weakness is low back pain. \u00a0Back muscles and your core help to stabilize your body before any movement. \u00a0If your core is weak, the other surrounding muscles must compensate.\u00a0 Over time, these muscles can suffer strain, which leads to lingering pain AND a decrease in performance and\/or injury.<\/p>\n<p>A solid and strong core is the key to better performance and career longevity for first responders.\u00a0\u00a0 One of the best exercises to promote functional core strength is the plank!\u00a0 I can hear the moans&#8230; Love it or hate it, the plank builds core strength, promote balance, and encourage solid posture. And they are an extremely &#8220;functional&#8221; exercise for first responders, which means that they mimic movement that we perform throughout the day on the fire\/ rescue scene.<\/p>\n<p>By now you have probably tried the plank in some variation.\u00a0 This movement and exercise is a common stable in almost every fitness program, group class and\/or yoga routine.\u00a0 \u00a0I like to incorporate planks and variations of planks in all our FRF Workout Programs.<\/p>\n<p>There are literally hundreds of different variations of the plank: side, rotational, incline, decline, walking, marching, wall&#8230; the list goes on and on.\u00a0 With so many variations, how do you know which is the best kind for first responders?\u00a0\u00a0 Ove the past few months I have been researching and developing a plank variation that has proven to be very functional and effective for improving my performance and overall core strength.\u00a0\u00a0 I believe every firefighter, EMT, medic and first responder should incorporate this plank variation into their workout.<\/p>\n<p>Try this FRF 8-Point Plank Version during your next workout.<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/RzkbM_8agLU?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>&nbsp;<\/p>\n<p>Start in the Push-up Plank Position<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/06\/Snapshot_11.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\" \/><\/p>\n<p>Step 1:\u00a0 Touch right hand to left shoulder<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/06\/Snapshot_5.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\" \/><\/p>\n<p>Step 2:\u00a0 Left hand to right shoulder<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/06\/Snapshot_6.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\" \/><\/p>\n<p>Step 3: Right Forearm to the floor<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/06\/Snapshot_8.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\" \/><\/p>\n<p>Step 4: Left Forearm to floor<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/06\/Snapshot_9.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\" \/><\/p>\n<p>Step 5: Right arm back to push-up plank position<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/06\/Snapshot_10.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\" \/><\/p>\n<p>Step 6: Left arm back to push-up plank position<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/06\/Snapshot_11.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\" \/><\/p>\n<p>Step 7: Touch right hand to left foot (keep your foot stationary)<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/06\/Snapshot_12.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\" \/><\/p>\n<p>Step 8: Touch left hand to right foot (keep your foot stationary)<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/06\/Snapshot_13.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\" \/><\/p>\n<p>That is one rep!<\/p>\n<p>Try to complete 5 to 15 reps.\u00a0 Over time you will notice improved mobility and strength in your shoulders and in your hips and abs.<\/p>\n<p>&nbsp;<\/p>\n<p>Incorporate this movement into your next workout.<\/p>\n<p>Let me know your thoughts.<\/p>\n<p>Time to get FRF (Fire Rescue Fit),<\/p>\n<p>Aaron Zamzow (Zam)<\/p>\n<p>&nbsp;<\/p>\n\t<p><strong>Find the best program for your goal and level of fitness.<a href=\"https:\/\/firerescuefitness.com\/get-frf-program-quiz\/\">\u00a0 Click here to take our FRF Program Quiz.<\/a><\/strong><\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/09\/click-here-to-find-best-frf.png?resize=300%2C300&#038;ssl=1\" alt=\"\" width=\"300\" height=\"300\" \/><\/p>\n\n","protected":false},"excerpt":{"rendered":"<p>A weak core can cause all kinds of problems for first responders.  Aaron Zamzow from Fire Rescue Fitness gives you the best variation to try if you are a firefighter, EMT or medic.  Incorporate this exercise into your workouts and watch your performance, back strength and mobility improve.  #GETFRF<\/p>\n","protected":false},"author":3,"featured_media":12401,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"A weak core can cause all kinds of problems for first responders.  Aaron Zamzow from Fire Rescue Fitness gives you the best variation to try if you are a firefighter, EMT or medic.  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