Dr. Jon Hyman

Jon Hyman, MD

Plank

planking

plankingPlank position is a cornerstone position in Yoga and CrossFit and recruits a host of muscles when incorporated into a burpee, pushup, wall walk pushups or just a plain plank. The taller you are or the heavier you are around the midsection the harder it will be, as the lever arm will be great, causing you pelvis to want to drop toward the floor.  It requires calm breathing and tight core abdominal/trunk/back muscles to maintain a proper alignment and stability during the plank position.

Practicing the plank will likely lead to better performance in pushups, burpees and the like.  It helps stabilize your foot base if you have flexible toes and your arm base can be stabilized by your hands or elbows.

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Our thanks to FlexBuilding: A New Way to Move. A New Way to Live. for providing the anatomical images for this website.

Tips & Techniques

Box Jump Overs

Whether jumping over a box, a tire, or a barbell, the jump requires explosive recruitment of specific muscles. Pre-loading muscles and increasing starting spring coil length has an impact.

Lunge

To get the maximum benefit from the movement, and to protect your knees from injury (especially the patella or knee cap cartilage), it is important not to smash your trailing knee into the floor.

Muscle Ups

This complex gymnastics movement has become a trademark move of sorts in CrossFit. It requires power, coordination, timing and technique. Some people take years to get muscle ups.

Plank

The appearance of the plank carries a degree of simplicity that masquerades it's power. Proper form in this position creates a great deal of core stability and base power.

The Kettle Bell

Tough on the low back. Keep chest up and don’t let it pull your face down toward the floor as the kettle bell passes back between your legs.

The Rope Climb

Multiple Injury opportunities here. When executed well, you can blast up and down the rope like a seasoned inchworm on steroids.

Wall Ball Shots

Moving a fixed weight a fixed distance. Up. A great exercise when done in good form. A good benchmark to use to measure your progress in strength and endurance.

Your Body & Injury

Elbow

The biceps tendon can tear up by the shoulder (rupture of the long head of the biceps) or tear by the elbow.

Foot and Ankle

Achilles Injuries. Most commonly, CrossFitters will sustain overuse tendinits.

Hips

CrossFit and Plyometrics involves a fair amount of squatting and crouching. Wallballs, slam balls, olympic power lifts, eg squat cleans etc, all involve ‘dropping down low’ and getting your hip crease below knee crease.

Knees

Knees are more than just the platform that supports our stance, run and squat.

Muscle

Muscle physiology is a complex science. There are fast twitch, slow twitch muscle fibers and elaborate mechanisms of enhancing strength, power, endurance speed and fatigue resistance of muscle.

Shoulder

There are two labra or labrums in the body. They are both at somewhat high risk in the Sports of Fitness activities which involve a lot of deep squatting and overhead lifting.

Spine

The spine is a complex anatomic masterpiece of axial structural support for our body.

Wrist

Sprains and tendonitis are the most common ailments.

American Academy for Orthopaedic Surgeons American Board of Orthopaedic Surgery American Orthopaedic Society of Sports Medicine International Society for Hip Arthroscopy
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