Tag Archives: CrossFit Traverse City

Bunke Plank Regressions

Joe Heiler PT

Originally posted on SportsRehabExpert.com

‘Core’ strengthening is always a popular topic so figured I’d highlight another set of exercises that we use here at Elite Physical Therapy and Sports Performance.

I’ve been playing around with the Bunke planks for awhile now as part of the discharge criteria for my runners and other select athletes.  It’s just one more way to gauge symmetry and in this case its looking at stability through the fascial lines of the body.  My only problem has been that the tests can be too difficult for larger athletes, older patients, and those with shoulder dysfunction so I needed to regress these planks a bit to allow all my athletes and patients a safer place to start and to give them a shot at being successful.

(Click the link below to check out the original Bunke plank series:  Bunkie Tests)

The goal of the Bunke Test is for the athlete to be able to hold each test position 40 seconds.  You’ll see in the videos below how I use some different positions to regress the planks, but you’ll also want to consider these other regressions within the positions:

–  hold the plank with both legs 40 seconds
–  perform leg lifts – either alternating or just with one leg depending on the type of plank
–  finally hold on one leg up to 40 seconds

Bunke Plank Variations – Knees

Bunke Plank Variations – Elevated

The hamstring planks can be modified by putting the forearms on a bench with the feet on the floor and then running through the progressions above.  If the shoulders are the problem, then we typically have to go to lying supine with feet up on a box or ball.

If you have any questions or want to get tested as part of our Annual Musculoskeletal Exam, just email joe@elitepttc.com or give us a call at 231 421-5805.

 

CrossFit and Injury Prevention

I recently interviewed Todd Nief, a CrossFit coach from SouthLoop Strength and Conditioning in Chicago.  It’s posted over at SportsRehabExpert.com on a free page here:  http://www.sportsrehabexpert.com/public/931.cfm?sd=2.  If you’re into CrossFit, or even just thinking about it, you’ll definitely pick up some good tips from Todd.

Teaching the Olympic Lifts, power lifts like the squat and deadlift, and kettlebell lifts are some of the things I enjoy the most about my job.  Unfortunately I also see a lot of athletes, and adults, that get injured performing them. I don’t know that most people understand how complex these lifts can be, and how easily things can go wrong.

Power Clean Start Position

So whether you want to incorporate these lifts into your program, or need to recover from injury and get back into hard training, there is no better place to go than Elite Physical Therapy and Sports Performance.

Learn to do these movement correctly and you’ll see some great results!