PLANK (PLK)
PLKThe PLK assesses the Muscular Endurance component of fitness by measuring a Soldier’s core strength and endurance. Balance is a secondary component of fitness assessed by the PLK.
On the command “GET READY” hands must be on the ground, either in fists with pinky side of the hand touching the ground or lying flat with palms down, no more than the grader’s fist-width apart; elbows will be bent, aligned with the shoulders, forearms flat on the ground forming a triangle; hips should be bent with one or both knees resting on the ground.
On the command “GET SET,” the Soldier lifts both knees off the ground and moves the hips into a straight line with the legs, shoulders, head and eyes focused on the ground, similar to the “Front Leaning Rest.” The Soldier’s feet may be up to the grader’s boot-width apart. Elbows are aligned with the shoulders, together with the forearms forming a triangle. Ankles are flexed with the bottom of the toes on the ground. The Soldier maintains his or her body in straight alignment from the head to the ankles. The fingers on the left hand may not be interlocked, interlaced, or touching with the fingers on the right hand, hands no more than a boot width apart. On the command “GO,” the Soldier moves into the proper “plank” position.
To maintain proper plank position, the head, shoulders, back, hips, and legs must remain in a straight-line position from head to heels throughout the event. Feet, forearms, and fists/palms must remain in contact with the floor throughout the event.
As long as the hands remain in contact with the ground, Soldiers may change hand position from the fist-pinky side down to palms down during the plank.
The Plank event is terminated if the Soldier touches the ground with any part of the body other than the feet, forearms or fists/palms, raises a foot or hand off the floor, or fails to maintain a straight-line position from head to heels.
Graders will give one verbal warning to correct failure to maintain the proper plank position or if the hands/feet slide from the required position. If the Soldier is unable to correct a deficiency or maintain the proper plank position, the Soldier’s performance will be terminated.
Shaking or trembling as a result of maximum exertion is permitted as long as the proper plank position is maintained.