I was listening to an early Fitcast that took place after one of JP's fitness summits. One of the things that really caught my ear was Bill Hartman's core tests to see if someone should progress to using more than 20% of their bodyweight for resistance.
The tests I think were: bent elbow planche, side planche, and trunk flexion. Each position was to be held for 2 minutes.
Quick question: what is the trunk flexion move? I did a search but came up with nada.
Any other info on the tests that I might be missing would be helpful. I think it's a good standard for me to adopt with my clients.
Think of the trunk flexion as the reverse test of the front elbow plank. Ideally, your subject should be able to hold themselves on a horizontal glute ham raise or trunk extension stand propped at the ankles with support on their thighs. You will fail if you cannot keep your knees straight (hams overcompensate for glutes) or if your lower back/glutes cannot hold you in position for 2 minutes. You may want to get the 2006 JP Fitness Summit DVD for more of Bill Hartman
So, is it essentially a back extension that you hold fully extended as long as possible?
I think it's supposed to be reversed so that it's your abdominals and hip flexors doing the work. Think back extension with belly to the ceiling. Easy to do on a glute ham raise, not really the same thing without it.
I think it's supposed to be reversed so that it's your abdominals and hip flexors doing the work. Think back extension with belly to the ceiling. Easy to do on a glute ham raise, not really the same thing without it.
I think...
Nope.
It's the way km described.
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I stand corrected. Where does the flexion part come in? It seems that if you could pass that a planche would be no problem. But whatever, I haven't tried it either way.
Thanks for the feedback and info everyone. I'm testing my all my clients (and myself) on this.
I would work your way up to the 2 minute time. It's not easy.
One of my clients today did over 2 mins. in the bent arm planche and about 70 secs. in the side versions. It was discomfort in her shoulders that stopped those. Sadly, I have no ghr so she couldn't try the 3rd test.
The planche and side planche's won't be a problem for me. The trunk flexion, however, will be interesting...
The assessment that Bill presented that year was based on Gray Cook's work. He's also pretty easy to find on the internet. He has DVDs and books with his assessment. He also presents pretty regularly at the Perform Better Functional Fitness Summits. I attended one and really got a lot out of it. 'Course, the one I went to was the only one of the three that year at which Stuart McGill presented. That pretty much my my year!
I've read the trunk flexion test is also a good predictor of back issues. If you can do the two minutes, you are not likely to have back issues. That may be true of planks, too.
Testing the plank can be tricky, people tend to compensate at the shoulders; give it some time before you let someone pass 2 minutes. It might be useful to use a stick in the beginning to look for alignment between the pelvis, shoulder blades and back of the head.
The tests I think were: bent elbow planche, side planche, and trunk flexion. Each position was to be held for 2 minutes.
Surely, this is a front and side plank, not a planche. (Unless this a variation on terminology that I have never heard before.) A planche is a gymnastics move in which both feet remain off the floor while the body is held horizontal. A two-minute planche would be ... well, pretty incredible. A two minute plank, on the other hand, is a reasonable test of core endurance.
We're currently using a plank, side bridge, and back extension test for time @ IFAST. 2 min goal for plank and back extension; 90 sec for side bridge.
Using a stick on the back for the plank and back extension will assist with set-up as Galya mentioned. Many people can't even assume the correct position due to coordination issues or weakness which makes monitoring the spinal curves an important issue.
I like these 3 tests because the body position is essentially the same and they give me a lot more information as to the relationships of the trunk with the rest of the body.
For instance, the bridge and plank require support through the shoulder girdle, so stability of the shoulder girdle can be assessed or confirmed with other findings.
BTW, recent info from Dr. McGill indicates that hockey players who couldn't hold a side bridge for at least 70 seconds were more likely to have a groin injury (muscular not testicular). He's also noted that the hold times in regard to back health tend to decrease with age if memory serves.
For those who think the tests are difficult, I've had a 56 year old man with a torn rotator cuff hold a perfect plank for 2 min 36 sec. He wanted to see how long he could go but stopped because he got bored.
I quick using the trunk flexion test quite a while back as it was more difficult to set up, explain, and understand for many people. As I mentioned before it was a bit isolative as well by not including the shoulder girdle.
Testing the plank can be tricky, people tend to compensate at the shoulders; give it some time before you let someone pass 2 minutes. It might be useful to use a stick in the beginning to look for alignment between the pelvis, shoulder blades and back of the head.
What is the proper way to use a stick for planks and side planks?
Surely, this is a front and side plank, not a planche. (Unless this a variation on terminology that I have never heard before.) A planche is a gymnastics move in which both feet remain off the floor while the body is held horizontal. A two-minute planche would be ... well, pretty incredible. A two minute plank, on the other hand, is a reasonable test of core endurance.
My thoughts, exactly. I'm thinking....PLANCHE...are you SURE??? LOL!
Surely, this is a front and side plank, not a planche. (Unless this a variation on terminology that I have never heard before.) A planche is a gymnastics move in which both feet remain off the floor while the body is held horizontal. A two-minute planche would be ... well, pretty incredible. A two minute plank, on the other hand, is a reasonable test of core endurance.
Yes, when I write planche it's the static floor moves and not the gymnastics move. Though that would be quite a feat. I think plank is a misspelling of planche. One that has been adopted by most trainers. Either way it beats NASM's name for it "prone iso abs". What a mouthful.
Thanks, I used that this morning as a guide. I must have been doing my planks with poor form, the stick made them significantly harder. I think I was rounding my back up in the air. This forced my shoulders, butt, and feet to be in alignment and fixed my back. It took my plank time from 1:50 to 0:37.
Hartman Core Tests
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