POSITION
PLANK LOCKOUT
Resting on the ventral part of the hands and toes.
- No other body parts are in contact with the ground.
- Arms and legs fully extended.
- Shoulders, hips, and feet in alignment.
- Toes no greater than shoulder width apart.
Rep Start
- Plank lockout.
Rep End
- Plank lockout.
Rep Requirement
- Achieve the prone position before both hands being lifted off the ground simultaneously then returned.
- Hands positioned behind the line made by the chin
- Chest must come in contact with the ground
- Leg, knee, face or any other body-part contact is permissible, but not required
- Knees can not assist in pushing from the ground.
Cycle & Post Rep
- Rep end is a valid rep start.
Measurements
- Fully supported on hands above equipment (typically horizontal bar or rings).
Team Synchro
- Rep start and rep end
- Hands being lifted off the ground simultaneously
Referenced by this standard
Associated Definitions
POSITION
PRONE
Generally flat on the ground, not arching.
- Resting on the ventral part of the hands.
- Hands positioned behind the line made by the chin.
- Chest and toes in contact with the ground.
- Leg, knee, face or any other body-part contact is permitted, but no required.
Recommend an update
Think this standard should say something different, or say it more clearly? Send IF3 a recommendation. The Technical Officials Committee reviews every one; the rulebook only changes if IF3 accepts it.