Feature Article

Spinal Stability

by Coach K

PLANKS

We are all familiar with Planks and either love them or hate them. I used to think of Planks as a very basic core exercise that was highly overrated. Then, I read an article in the June 2015 issue of NSCA Strength and Conditioning Journal about BUNKIE TESTS. After that I had a new opinion about Planks. In a Bunkie test, you perform a plank in multiple directions (anterior, posterior, medial and lateral) and with only 1 foot on the bench. The idea is to test your core strength, flexibility and muscle/fascia integration.  Both sides are tested and compared for any big discrepancy (length of time in position or difficulty). For athletes, imbalances in muscle strength or integration can lead to injury.

After an evaluation, the Bunkie tests can also be used as a means for improving your spinal stability, same as doing traditional planks. For cyclist, who spend long hours in static position this can be very important.

If anyone is interested, please contact me at (352)246-5514.  If there is enough interest, we'll arrange a GCC group session.