Over the years I must have watched this video hundreds of times. I can speak along every sentence. I figured a thank you would be apropriate. So, thank you! I'm still doing the old rr.
So wait, if you are having trouble with the dynamic stretches, should you wait until you can do those flawlessly before moving on to the bodyline drills/skill work/strength work? Or should you just power through and try to do lackluster versions of it all, to the best of your capability? Please respond, I am desperate and alone in this, have never worked out before! By the way, fantastic video! You are giving me so much hope right now!
Dude good to hear you are starting your workout journey. I am myself starting as of this day aswell. As I understand it you should just do the warmup as best as you can, just reduce seconds if you can not do a minute and after that do the strength and the skill work but see where you will start as they are all progressions. I would say try the first of the progressions and if that is easy then take the second one. Each week you will improve and take a step up the ladder and you will see that you are getting stronger and stronger :)
I'm doing those bodyline drills now over a year and they are still exhausting and my arms are trembling each time. I was able to reduce the rest between the drills from 90 s to 30 s but it's soo hard.
Hey man, just want to thank you-I’ve used this video hundreds of times since 2017 to warm up before my workouts. It gets me in the right mindset every time. Hope you’re well!
Big fan of yours Antranik ! Just want to say - Thank you very much for all your videos. Awesome job. Also , Can you just guide a little on breathing ? Throughout the drill , and in each exercise , how are we suppose to breath. I naturally tend to hold my breath in plank positions and all all other exercises. once again , thanks a ton man ! you are making this world a better place.
Excellent video, this and the L-sit progression are both great and practical! The l-sit work has been particularly useful for motions related to going down ledges or even sliding out of bed!
i am skinny, work out, but have neglected my core. on day 3 here before bed. i do stretching then meditation before bed! it has been really calming :D thank you for the video!
Aww that's so sweet! Thank you so much! Looking back at these older videos I cringe a little at how poor the audio was, but I'm glad people still benefit from them!
@@AntranikDotOrgHello again!! today i managed to last the entire video without tiring myself out!!! again, thank you so much for making these videos ❤❤❤ they absolutely changed my life!!! also, today i was doing the arch hold but my legs were doing more work than my abs, should i do more leg work and then try progressing or just go through it normally?
@@oizysfengari Amazing work! Good job! You should totally just go through it normally! Arch hold won't feel in the abs, it will be using your backside more, for sure.
Thanks for this, well explained, and so much better to do alongside someone to get those extra seconds on the holds when I felt like giving up!! Much appreciated
Hi mate! Do you have them with spanish subs? is for a family member that cannot read english. If you send me the text I can translate and we can all have a spanish drill video! Thanks a lot for your work!
Great videos! Keep them coming :) Do you have any advice on how to strengthen the hip flexors and the glutes to be able to perform the arch hold for longer time?? also to lift the legs higher while keeping them straight... this is the worst drill for me and it's been months trying to improve... Thanks!!
You mention the hip flexors and glutes to perform the arch hold. The glutes definitely play a role there but the hip flexors do not act to open the hips, they work to "close" the hips (like in the hollow hold). (The glutes are hip extensors and you're extending your hips open.) So, it might not be that the hip flexors need strengthening for the arch hold, but it may very well be that one of the reasons why you can't "open" your hips in the arch hold is because the hip flexors are SO tight. TO open up the hip flexors so that you could extend the hips (and thus, lift the thighs further higher)...Do this stretch everyday for 2 minutes on each side, no exceptions: ruclips.net/video/-ZX1QMTdAC4/видео.htmlm7s
Antranik DotOrg Thanks! I expressed myself wrong. That's right, my hip flexors are a bit tight and then I have to use too much force fighting that resistance in order to extend them. I can imagine that with less resistance I could hold the position longer as well. I will work on that stretch!
When doing these I get pains in my wrists (directly at the points my arms reach my hands). I'm already warming up my wrists beforehand but it still happens. Any tips?
Antranik this is the first video that i see from this channel (was recommended by Tom Merrick) and it looked kinda weird for me, i mean when the video started you said that we're going to do 5 bodyline drills today but i didn't understand for what is bodyline drill, for what does it help etc... I only got it at the end of the video when you said : "Hope you're warmed up for your strength training". Anyway great exercises combo,subbed.
Big fan here. I did this drill for 5 times, i think its great as a real workout not only warmup, at least for my level. Any advice for someone with two cervical bulging disks perhaps? Aniway i look forward to more of your videos, Thank you
Hey there Faz... the responsible answer would be that you have to ask your physical therapist or doctor what kind of modifications you should be making for your bulging disks! I agree that this can be strenuous for some people and more than just a warm up... but at least it ensures a good warm up, too! :D
nice video! I can't do reverse planks at all because of poor flexibility - are there any variations to the reverse plank? Should I do these before any weightlifting routine?
okay so serious question: how do you do that last one without your wedding tackle being squished to death? also thanks a tonne for these vids. just starting RR and it makes it much easier
Clancy M serious answer: I literally just separate my legs apart for a moment and the junk falls down I guess and then I could keep them together no problem!
While doing either side plank I am having really hard time balancing. Holding up for one minute isn't that much of a problem as balancing by itself, any tips?
Hey Antranik! Thank you so much for your videos, they are awesome! I just started following the RR and doing these bodyline drills kinda hurt my wrists (I did the wrist mobility warm-up and some of the exercices are also somewhat painful (not unbearable but still present). What would you advice me?
Hi dederredy, these wrist friendly alternatives are totally valid: Instead of plank with straight arms, do them on your forearms like dis: i.imgur.com/2D4Nd1R.jpg Instead of side plank with straight arms, do them on your forearms, perpendicular to your body, like dis: i.imgur.com/6NM22BF.jpg Keep up the good work with the wrist mobility warm up! It'll get better.
Great video as always antranik! What do you think happens when I try a straight bridge, I simply cannot straighten my body out? It usually hurts in the triceps>shoulder>back area? With emphasis on triceps, do I have any muscle imbalances or what? What do you suggest I do to fix this? Again thanks! Your quick reply to your subscribers makes your channel one of the best! :)
+Stephen Trono It sounds like your chest is tight and/or your triceps are weak. I recommend remaining in the first position, the "reverse tabletop" and getting comfortable there first. It could also be that you're leaning too far back, making the exercise harder? Not sure, but just know that perfect practice makes perfect.
There are times that my wrists would hurt doing Planks, doing side planks doesn't hurt much though. Is my form wrong or is it just because of my skinny wrists lol Thank you for this vid, doing this for almost a week now
Hey Antranik, great video! I have one question regarding the sideplank (specifically on my right hand). Most times I'm able to keep up woth you for the whole minute but sometimes I just fall on my arm halfway through. Never happens on my left hand (I'm also right handed). What could this possibly be?
I'm not sure. Take a video of yourself from different angles. Maybe your upper leg or hip is not stacked well and making things harder? Or your wrist is giving out? Or your shoulder? Hard to say.
Hello Antranik, I have been practicing these drills for a while now and it really helps me do other bodyweight exercises efficiently. But I have a problem with the reverse plank, my elbows hurt badly and this forces me to stop even though I still have stamina in my lower back to hold the position for a longer period. What do you suggest for that? (note: I lock out my elbows when I do pushups and dips, so I don't think my triceps are weak). Thank you so much.
Honestly I would skip the reverse plank if I were you and get that elbow checked out by a sports oriented physiotherapist or doctor cause that doesn't sound normal.
Can I repeat the plank and reverse plank as alternatives to hollow hold and arch hold? The reason I ask is because the floor of the place where I train is not really clean so all my clothes get dirty if I'm in full contact with the floor
Hi and thank you for the great video! Is there any benefit to doing this circuit more than once daily? I've been doing it 2 times, one after the other. However, my strength doesn't seem to be improving in the hollow hold. Should I just take the "less is more" approach and do it once per day? Thanks!
Honestly it's probably a bit overkill to do it that much! You also need rest days. You get stronger when you give your body time to rest and recover. So not only should you do less is more, but maybe even just do once every other day. This is meant to only be part of the rigorous warm-up that's part of the entire r/bodyweightfitness recommended routine so do that full routine if you want more =) : ruclips.net/video/AB3HhP2GYk0/видео.html
Thank you again for your information and the quick reply! Honestly I've been feeling that 15 minutes of planks everyday was overkill. It's nice to hear from someone knowledgable and who I look up to that they feel the same. It's just hard to get into my head that less can be more with strength training! Maybe you could help me with another question? I hula hoop for cardio and usually do around 45 minutes per day. Do you think less of that (around 30 minutes) will help with lowering my abdominal fat? I've read stress hormones and cortisol release makes you actually hold onto fat, especially in the abdomen? Cheers!
Hello! I've been following the recommended body weight routine for about almost a week now and overall I must say I feel fantastic! However when I am in the reverse plank I get a slight pain behind the knee caps from trying to keep myself up with the legs. Do you have any tips or suggestions for me?
Great that you feel fantastic! In regards to your knees, do you think it's from tight hamstrings? (Does a similar pain occur when you stretch your hamstrings?) If you think it's a pain different than tight hamstrings, it might be best to get it looked at by a sports-oriented doctor or physical therapist!
Hey, I've been doing BWF for a bit now, but I haven't been able to figure out how to squeeze abs. Google searches yield little. So how can you squeeze your abs?
I find I have a really hard time on my wrists when I try the planks, and the floor L sits. Are there any wrist things I can do to help my transition into these bodyline drills? p.s: You're videos are really great, I saw them on reddit, and now I'm a huge fan!
In another one of his videos, Antranik recommends a video called "Wrist Preparation for Handstands" by Ryan. I perform this as part of my stretches before every workout, and I've noted an improvement in my wrist flexibility and less discomfort.
Is there a harder progression of this? Been doing this for a while as a warmup for my strength training and I think I’m ready for the next progression! Awesome stuff and good coaching
Maybe one you can do 60 seconds in the plank and side plank you think about adding weight. I use a weighted vest, but dumbbells and weight plates work too
Hey antranik... So i managed 60secs of plank (just barely. I can do 30sec easily)and about 30 sec of reverse plank. Even hollow hold for 30sec isn't a problem. But I can't do a side plank for 5 secs. My wrists hurt like a mofo. Will a yoga mat and/or gym gloves help? Or can I do something to strengthen them? Same with my knees. You should know I am overweight and one of my shoulders was injured. It's recovered but I didn't pay too much attention on the physio and so I have weak shoulders as well
I felt pain in my shoulders while doing some of these exercises that used them. Is that normal for a beginner or something I should be concerned about?
If it's not a burning pain due to the endurance... and it's actual pain, like an impingement, you should get it checked out by a doctor or sports oriented physiotherapist because that isn't normal.
Hello Antranik DotOrg, I have a slight issue, nothing to do with this video though. I have huge biceps, but absolutely no triceps what so ever. So I found out that I can do something called "Body-Up" to train triceps, but I can barely only do 1, unless I stand on my knees instead, whereas I can do 5, at a time. How will I train triceps then so I can do more Body-Up's? Also, every time I do situps, or something that trains the abdominals, my stomach hurts. I've read alot of people saying it's normal for the first few days, but I've been doing this for (maybe?) 2 weeks, 3-4 times a week. I'm going to a doctor tomorrow anyways so I can ask him, but would be great to hear what you mean aswell. Thanks :)
Hey Antranik, what if I can't really get my thighs off the ground for the Superman/Arch hold? I've been working at it but I can barely keep them up for more than a few seconds.
I'm no expert, but I could definitely see this depending on how big one's thighs are. As long as you feel it in your lower back, you should be able to continually work at it and note progress!
+Nashiz Memon As lithoxene said, it might be that your thighs may be just larger than mine but that doesn't mean you can't eventually lift them. Tight hip flexors with combination of weak glutes & hamstrings (which is a problem with the general population) will contribute to this issue. Try doing this stretch every day and see if you could get more hip extension after: ruclips.net/video/bpdD4QZ0hc4/видео.html
well, it's good to warmup the arms and stuff but what about the knees? and the warmup is so long damn, i usually do the p90x3 warmup following by some yoga salutation
tirrorex I'm not sure what is wrong about the knees, maybe you could be more specific? But yes of course you could lower the duration. Just do your best. :)
Should I do this for 1 set or 3 if I'm doing this as a core strenghthening routine 3 days a week? and if so, should I add glute bridges and L-sit and Pike compression to it if I want a complete set?
@@AntranikDotOrg Alright, thanks so much!! I'm sorry for all these questions but I have 2 more questions, 1- If I do 1 set, should this be done daily or 3 days a week? 2- Why are glute bridges an inefficent add? glutes are in the core right?
ArmTheMistress It hurts some people, but not all. If it hurts for you, do it on your forearm perpendicular to your torso like so: i.imgur.com/6NM22BF.jpg
Gerd Meier it's easier on your wrists and shoulders but harder on your core if you do it with plank and it's a perfectly acceptable alternative especially for the side plank which can be hard on the wrists
Do I just have a particularly large butt? Can't keep my lower back on the ground for the life of me. Abs strong in all other positions though. Really weird.
question on reverse plank... I feel like I could hold it a lot longer but I feel like I'm cutting off circulation to my arms, so I have to stop half way through, because of my arms going tingly and numb. TRied playing with hand position and not locking elbows but it seems to cut circulation at my shoulder. Is that normal? Do I work through it? Gets better? Similiar problem with keeping straight legs and trying to touch my toes, on floor or standing, it cuts off at hips. Also while I'm at it, hollow hold hurts my lower back after like 10s... hoping that gets better?
+JadeDragoness6 The circulation problem is usually related to flexibility, maybe your chest and shoulders are tight or something.. It's not an uncommon thing when stretching things in shapes we're not used to being in but it does tend to go away with practice. For hollow hold, make sure you're performing posterior pelvic tilt (tucked tail bone, flat lower back)... If you're not sure what to do, stand up and alternate between posterior and anterior pelvic tilts repeatedly to know the difference.
+Antranik DotOrg Hi, thx for the reply. Forgot to say previously also, thanks for the subtitles, that helps a lot for people with crappy hearing like me. XD About the hollow hold, I was tucking, but I thought maybe I was doing it wrong and looked at a lot of vids and explanations... my shoulders and chest being tight, well I guess my back is too lol. It actually hurts less if I tuck less (maybe I was 'over' tucking?), but still keep my lower back on the floor. Getting the same pain holding plank longer also, so I guess I just have a sucky lower back like all my other joints that sound like Rice Krispies lol. Thanks again :)
+Julian Weisser A regular, thin yoga mat that runs around 10-20 bucks should suffice. If you get one that's too-thick, it might be too stretchy. But if you want more padding you could even get two thin ones so it doubles and it's perfect too. Hope that helps.
Hello! Great, great routine. I'm struggling with keeping my legs together for the arch hold. Any tips here? Perhaps tight hip flexors like an earlier comment?
Yeah, that's totally a tough cue to implement! If your hip flexors are tight, it's definitely going to make things a bit harder during the arch hold. Implement this crazy stretch into your daily life. It will change your life! haha ruclips.net/video/-ZX1QMTdAC4/видео.htmlm11s
Antranik DotOrg Thank you again - i started "couch" stretching last night. OUCH. My goal is to use these bodyline drills to eventually be strong enough to hold a free handstand.
Anthony Beckman Nice, yes, that should help at least with the core aspect. Doing a hollow hold before any handstand training is quite important! Good luck on your fitness journey (and practice holding a CHEST-to-wall handstand for 30sec at a time with the goal of the wrists being as close to the wall as possible and that'll give you a very strong base to start with). Don't go until failure, so you have time to get out of it safely each time.
hey thanks for your reply man! I've been sticking to the recommended routine for a week now. it's been a while since i've been this sore :P Cheers from Montreal
They're not the same thing, but yes, reverse planks are really a great preliminary step for getting the shoulders comfortable with some load in not-as-extreme shoulder extension.
+Duskrr If these are difficult, yes it will help develop some. If they are easy, it wouldn't develop much cause you've already developed it for this intensity, make sense? Besides, this is meant to be a warm up to true strength-training.
After doing reverse plank my thumb, index and middle fingers go tingling for the next 2 days. I have tried holding my hands forward/backwards/sideways, same result. (I can hold the minute alright) After some searching around it's most likely my median nerve getting pinched inside the carpal tunnel because I probably distribute weight poorly on my hand. This also happens with the handstand routine albeit it's negligible compared to the reverse plank. So my question is, do you have any advice as to how to position my arm/hand as to not get these symptoms? Of course I tried following your pose as closely as possible, but I'm obviously missing something.
Adding these nerve glides to your daily routine and see if it helps alleviate those symptoms: ruclips.net/video/-hlWgH3_0NU/видео.html Just follow that video along and eventually you'll memorize it. It's really good and requires no equipment. Worth a shot.
Oh, wow, didn't expect such an immediate reply :). I will definitely add these to my routine, thanks. In fact I followed along the video (somewhat lazily just to try it) and it might be placebo, but I think it's already better.
sabziahun Yea I just happened to sit on the computer after 2 days of being away, you just got lucky :D :D And yes, that wrist routine helps people almost instantly sometimes. It's powerful.
What if for the superman plank I can't even lift my thighs off the ground? Is there a progression to do so? I can lift my feet and chest but it strains my lower back lifting my thighs.
Straddle/Spread your legs apart and it will significantly reduce any strain on your lower back. And don't worry, you'll be able to lift the thighs with practice, too. Make sure you stretch your hip flexors before hand as well if you're tight there and don't do that: ruclips.net/video/UGEpQ1BRx-4/видео.html
Just curious, for the reverse plank, I just realized I've been keeping my knees bent 90 degrees, kind forming a table top instead of extending my legs out. I'll switch it, but just curious what I was doing, because it was still great for my core and back haha.
Sean Evans Well that's the first progression in the reverse plank. As with all the other progression exercises in Antranik's video, do them until they become easy, then progress onto the next one!
You were performing the "reverse table-top" which I begin with as a transition to the reverse plank. It's a great move, it's just different. You might be able to stretch the chest more in the reverse table top position, but in the straight leg version it's just a different shape that allows you to point your feet and squeeze the inner thighs and quads (top of thighs) to straighten your knees and better squeeze your butt to protect your lower back and strive to lift your hips up as high as before.
+Roy Bassil Yes you could TOTALLY do it on your forearms/elbows! Doing it on forearms uses your core more. (Think of the straight-arm version as more of an incline plank, relative to forearm plank, so it's easier.)
Okay, thanks for the positive feedback! Just wanted to tell you that I am absolutely digging the recommended routine. Currently finished my 1st week and feeling better on a mental and physical level. Thank you for all the tutorials and guides!!
It's quite common. A common issue is that the knuckles lift off and all the weight goes to the heel of the hands (the wrist bones)... Try to plug the spread the fingers wide and plus the knuckle of the index finger down. If that doesn't work you could do it on your fists, or a forearm. And check out this blog post I've written on how to avoid wrist pain with bodyweight exercises: antranik.org/avoid-wrist-pain/
Can the plank be progressed? I've seen a lot of videos saying that once you can hold the plank you should move onto other variations (like these ashotofadrenaline.net/plank-progression/) The /r/bodyweightfitness sub says it's not supposed to be progressed but if I can rip my core more I will. What do you suggest?
0:11 : Plank
1:26 : Side Plank
3:33 : Reverse Plank
5:18 : Hollow Position
7:51 : Arch
Ps: Thanks a lot Antranik for your videos
9:47 death
Thank you for this.
you the mvp
Over the years I must have watched this video hundreds of times. I can speak along every sentence. I figured a thank you would be apropriate. So, thank you! I'm still doing the old rr.
That's so cool!
"I hope you're now warmed up for your strength training" dude, that WAS my strength training
And soon, your strength training will be your warm up and that process will continue happening if you're doing things right :D
So wait, if you are having trouble with the dynamic stretches, should you wait until you can do those flawlessly before moving on to the bodyline drills/skill work/strength work? Or should you just power through and try to do lackluster versions of it all, to the best of your capability? Please respond, I am desperate and alone in this, have never worked out before! By the way, fantastic video! You are giving me so much hope right now!
Dude good to hear you are starting your workout journey. I am myself starting as of this day aswell. As I understand it you should just do the warmup as best as you can, just reduce seconds if you can not do a minute and after that do the strength and the skill work but see where you will start as they are all progressions. I would say try the first of the progressions and if that is easy then take the second one. Each week you will improve and take a step up the ladder and you will see that you are getting stronger and stronger :)
Mika in the 5D Exactly. Stay at the first progression until you can hold it for the full duration, then move on to the next!
I'm doing those bodyline drills now over a year and they are still exhausting and my arms are trembling each time. I was able to reduce the rest between the drills from 90 s to 30 s but it's soo hard.
Getting started with r/bodyweightfitness would be so difficult without all the content you provide... Thank you!!
+Curtis More to come to make the routine easier to follow!!!!!! Editing videos now as we speak... :D
Hey man, just want to thank you-I’ve used this video hundreds of times since 2017 to warm up before my workouts. It gets me in the right mindset every time. Hope you’re well!
That is so cool to hear man! Very cool and glad you came out of the woodwork (After hundreds of views?!) to tell me! I would have never known!
Just like to say thanks with you talking through all the drills I find it easier to concentrate and get through it all thanks again
You got it man!
The way he talks while doing this drill.... I couldn't even breath
Thank you Antranik jan!
I go through your warmup and bodyline drill videos every 2 days. They're great.
Thank you for making the world a better place!
Love the videos and really appreciate the effort on putting subtitles in them. Thanks bro!
Thanks for taking the time to make this. Very clear and answered some of the questions I had
Mowbray Jones You're welcome! Glad you found it useful.
You rock! I love the accent, and the subtitles and annotations were spot on.
Thanks, I love you too bro!
Thank you a lot for this video. Admittedly I wasn't able to hold any of the drills as long as you(except the first one) but I hope to get better soon.
That's totally fine my friend! By you following the video even once, you'll see that next time you'll be able to hold just a little bit longer!
Big fan of yours Antranik ! Just want to say - Thank you very much for all your videos. Awesome job.
Also , Can you just guide a little on breathing ? Throughout the drill , and in each exercise , how are we suppose to breath. I naturally tend to hold my breath in plank positions and all all other exercises.
once again , thanks a ton man ! you are making this world a better place.
Excellent video, this and the L-sit progression are both great and practical! The l-sit work has been particularly useful for motions related to going down ledges or even sliding out of bed!
+Daniel Guffey Cool!
Great job! I'm going through all of your videos.
Awesome, dude! I have lots of varied stuff!
Thank you Antranik!
You're welcome!
thank you for this and your other videos, you present it very well and relatable.
You're welcome Rene! Glad you enjoy them.
Fantastic video! I enjoy all of your videos and love your presence on Reddit! Thank you so much for your hard work.
+0ThrowawayAccount0 Awesome!
My new goal is to do this every training day. this is just the thing for aerialists. thanks for the great instruction.
Great to hear! It makes for an excellent foundational warm up!
i am skinny, work out, but have neglected my core. on day 3 here before bed. i do stretching then meditation before bed! it has been really calming :D thank you for the video!
Great job!
Hello antranik, its been 2 weeks since i started your videos and i loved them all!!
Thank you so much for every video, i hope you have a great day! ❤
Aww that's so sweet! Thank you so much! Looking back at these older videos I cringe a little at how poor the audio was, but I'm glad people still benefit from them!
@@AntranikDotOrgHello again!! today i managed to last the entire video without tiring myself out!!! again, thank you so much for making these videos ❤❤❤ they absolutely changed my life!!!
also, today i was doing the arch hold but my legs were doing more work than my abs, should i do more leg work and then try progressing or just go through it normally?
@@oizysfengari Amazing work! Good job! You should totally just go through it normally! Arch hold won't feel in the abs, it will be using your backside more, for sure.
thank for this! just started working out and i just wanted to say thank you
Thanks For the drills
Very nice. Nice warmup for P90x3 CVX.
Thanks for this, well explained, and so much better to do alongside someone to get those extra seconds on the holds when I felt like giving up!! Much appreciated
Awesome! You're welcome
Awesome session man
Glad you like it!
Thanks so much. I finally feel like I have good form!
That was brutal.
Calisthenics is so hardcore.
Great tips Antranik.
Hi mate! Do you have them with spanish subs? is for a family member that cannot read english. If you send me the text I can translate and we can all have a spanish drill video! Thanks a lot for your work!
Your videos are so helpful. Thank you so much for these!
+BeanGreenes You're welcome!
Great videos! Keep them coming :)
Do you have any advice on how to strengthen the hip flexors and the glutes to be able to perform the arch hold for longer time?? also to lift the legs higher while keeping them straight... this is the worst drill for me and it's been months trying to improve...
Thanks!!
You mention the hip flexors and glutes to perform the arch hold. The glutes definitely play a role there but the hip flexors do not act to open the hips, they work to "close" the hips (like in the hollow hold). (The glutes are hip extensors and you're extending your hips open.)
So, it might not be that the hip flexors need strengthening for the arch hold, but it may very well be that one of the reasons why you can't "open" your hips in the arch hold is because the hip flexors are SO tight.
TO open up the hip flexors so that you could extend the hips (and thus, lift the thighs further higher)...Do this stretch everyday for 2 minutes on each side, no exceptions: ruclips.net/video/-ZX1QMTdAC4/видео.htmlm7s
Antranik DotOrg Thanks! I expressed myself wrong. That's right, my hip flexors are a bit tight and then I have to use too much force fighting that resistance in order to extend them. I can imagine that with less resistance I could hold the position longer as well.
I will work on that stretch!
Thanks Antranik :)
+Robin Davey You're welcome bro!
Another great video, thanks!
My pleasure!
When doing these I get pains in my wrists (directly at the points my arms reach my hands). I'm already warming up my wrists beforehand but it still happens. Any tips?
There's no shame in doing plank and side plank on your forearms! It'll tax your wrists less and your core more.
Awesome, thanks :)
+MrRoflWaffles the hell you doing here XD
+Antranik DotOrg I've been doing them like this as well, and I've noticed that they're killer on the shoulders (but in a good way!)
MrRoflWaffles mmd
Thanks!
Antranik this is the first video that i see from this channel (was recommended by Tom Merrick) and it looked kinda weird for me, i mean when the video started you said that we're going to do 5 bodyline drills today but i didn't understand for what is bodyline drill, for what does it help etc... I only got it at the end of the video when you said : "Hope you're warmed up for your strength training". Anyway great exercises combo,subbed.
Thanks for the video!!!
every time I watch videos like this I get a sudden urge to move my shoulder blades they are begging to do this :D
That's probably the best compliment I've ever heard! (It's an obscure one, but the best!)
how many times a week should i do this? Great video by the way! Love it!
***** This is used as part of the warm up for this routine that's done 3x a week: www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine
hello from Armenia :)
hey guys hows it going, kripparian here
hahhaha
Maybe his brother
Thanks a lot. Great video. :)
i watched over it first to get an overview and i thought it looks easy, but i can hardly do the basics hahaha. thanks for the video!
You're welcome harry! It'll become easy with some diligent practice :)
Big fan here. I did this drill for 5 times, i think its great as a real workout not only warmup, at least for my level. Any advice for someone with two cervical bulging disks perhaps? Aniway i look forward to more of your videos, Thank you
Hey there Faz... the responsible answer would be that you have to ask your physical therapist or doctor what kind of modifications you should be making for your bulging disks! I agree that this can be strenuous for some people and more than just a warm up... but at least it ensures a good warm up, too! :D
Thanks a lot Benzema!
nice video! I can't do reverse planks at all because of poor flexibility - are there any variations to the reverse plank? Should I do these before any weightlifting routine?
okay so serious question: how do you do that last one without your wedding tackle being squished to death?
also thanks a tonne for these vids. just starting RR and it makes it much easier
Clancy M serious answer: I literally just separate my legs apart for a moment and the junk falls down I guess and then I could keep them together no problem!
While doing either side plank I am having really hard time balancing. Holding up for one minute isn't that much of a problem as balancing by itself, any tips?
Hey Antranik! Thank you so much for your videos, they are awesome! I just started following the RR and doing these bodyline drills kinda hurt my wrists (I did the wrist mobility warm-up and some of the exercices are also somewhat painful (not unbearable but still present). What would you advice me?
Hi dederredy, these wrist friendly alternatives are totally valid:
Instead of plank with straight arms, do them on your forearms like dis: i.imgur.com/2D4Nd1R.jpg
Instead of side plank with straight arms, do them on your forearms, perpendicular to your body, like dis: i.imgur.com/6NM22BF.jpg
Keep up the good work with the wrist mobility warm up! It'll get better.
Hey thanks for the prompt reply, appreciate :)
3:43 reverse table top to reverse plank, are you expected to feel tension in biceps as well.
A lot of people have tight biceps (and didn't know it).. so yes, it happens and is normal to experience.
Great video as always antranik!
What do you think happens when I try a straight bridge, I simply cannot straighten my body out? It usually hurts in the triceps>shoulder>back area? With emphasis on triceps, do I have any muscle imbalances or what? What do you suggest I do to fix this?
Again thanks! Your quick reply to your subscribers makes your channel one of the best! :)
+Stephen Trono It sounds like your chest is tight and/or your triceps are weak. I recommend remaining in the first position, the "reverse tabletop" and getting comfortable there first. It could also be that you're leaning too far back, making the exercise harder? Not sure, but just know that perfect practice makes perfect.
Make sure your arms are vertical (namely, that your wrists are directly underneath your shoulders) during this exercise. This has helped me a lot.
In the hollow hold, should shoulder blades be lifted off of the floor, or touching?
There are times that my wrists would hurt doing Planks, doing side planks doesn't hurt much though. Is my form wrong or is it just because of my skinny wrists lol
Thank you for this vid, doing this for almost a week now
It can just be weak wrists, weak and tight wrists. Definitely add this into your daily routine: ruclips.net/video/mSZWSQSSEjE/видео.html
@@AntranikDotOrg Thanks! Appreciate it!
I can't even get into the side plank position without falling over :(
Just keep on keepin on! Nothing wrong with putting the inside knee down as well. It could also be the way you stack your feet.
Hey Antranik, great video! I have one question regarding the sideplank (specifically on my right hand). Most times I'm able to keep up woth you for the whole minute but sometimes I just fall on my arm halfway through. Never happens on my left hand (I'm also right handed). What could this possibly be?
I'm not sure. Take a video of yourself from different angles. Maybe your upper leg or hip is not stacked well and making things harder? Or your wrist is giving out? Or your shoulder? Hard to say.
Is your current physique from Purley bodyweight and if so how long did it take?
God! Side planks are way hard for me
dont give up! look for progressions exercices!
Hello Antranik,
I have been practicing these drills for a while now and it really helps me do other bodyweight exercises efficiently. But I have a problem with the reverse plank, my elbows hurt badly and this forces me to stop even though I still have stamina in my lower back to hold the position for a longer period. What do you suggest for that? (note: I lock out my elbows when I do pushups and dips, so I don't think my triceps are weak).
Thank you so much.
Honestly I would skip the reverse plank if I were you and get that elbow checked out by a sports oriented physiotherapist or doctor cause that doesn't sound normal.
Can I repeat the plank and reverse plank as alternatives to hollow hold and arch hold?
The reason I ask is because the floor of the place where I train is not really clean so all my clothes get dirty if I'm in full contact with the floor
Hi and thank you for the great video! Is there any benefit to doing this circuit more than once daily? I've been doing it 2 times, one after the other. However, my strength doesn't seem to be improving in the hollow hold. Should I just take the "less is more" approach and do it once per day? Thanks!
Honestly it's probably a bit overkill to do it that much! You also need rest days. You get stronger when you give your body time to rest and recover. So not only should you do less is more, but maybe even just do once every other day. This is meant to only be part of the rigorous warm-up that's part of the entire r/bodyweightfitness recommended routine so do that full routine if you want more =) : ruclips.net/video/AB3HhP2GYk0/видео.html
Thank you again for your information and the quick reply! Honestly I've been feeling that 15 minutes of planks everyday was overkill. It's nice to hear from someone knowledgable and who I look up to that they feel the same. It's just hard to get into my head that less can be more with strength training! Maybe you could help me with another question? I hula hoop for cardio and usually do around 45 minutes per day. Do you think less of that (around 30 minutes) will help with lowering my abdominal fat? I've read stress hormones and cortisol release makes you actually hold onto fat, especially in the abdomen? Cheers!
Hello!
I've been following the recommended body weight routine for about almost a week now and overall I must say I feel fantastic! However when I am in the reverse plank I get a slight pain behind the knee caps from trying to keep myself up with the legs. Do you have any tips or suggestions for me?
Great that you feel fantastic! In regards to your knees, do you think it's from tight hamstrings? (Does a similar pain occur when you stretch your hamstrings?)
If you think it's a pain different than tight hamstrings, it might be best to get it looked at by a sports-oriented doctor or physical therapist!
Hey, I've been doing BWF for a bit now, but I haven't been able to figure out how to squeeze abs. Google searches yield little. So how can you squeeze your abs?
I like to think of "squeezing abs" like bracing before getting punched in the stomach.
Is is weird that I find arc hold with arms extended overhead easier? I get better balance that way.
PROPER FORM
1) push up plank
2) sides plank
3) reverse plank
4) hollow body
5) duperman
Hey! For the move routine on phase 3 it says to do 3 sets on the handstand and mobility workout, would you happen to know how long we hold these sets?
Brillant
Glad you like it Poloo!
I know many people warn against doing crunches. IF you think such warnings are well founded in general, why is the "hollow hold" a safe exercise?
Carl G Because they don't keep their lower back glued to the floor so their lower back goes through high-reps of flexion/extension.
I find I have a really hard time on my wrists when I try the planks, and the floor L sits. Are there any wrist things I can do to help my transition into these bodyline drills?
p.s: You're videos are really great, I saw them on reddit, and now I'm a huge fan!
In another one of his videos, Antranik recommends a video called "Wrist Preparation for Handstands" by Ryan. I perform this as part of my stretches before every workout, and I've noted an improvement in my wrist flexibility and less discomfort.
+Lithoxene thank you, I'll check that out! my wrists are slightly stronger from yoga, but I really appreciate the response.
+Lithoxene Thanks for helping Lithoxene!!! :D
brutal!
Is there a harder progression of this? Been doing this for a while as a warmup for my strength training and I think I’m ready for the next progression! Awesome stuff and good coaching
Maybe one you can do 60 seconds in the plank and side plank you think about adding weight. I use a weighted vest, but dumbbells and weight plates work too
Hey antranik... So i managed 60secs of plank (just barely. I can do 30sec easily)and about 30 sec of reverse plank. Even hollow hold for 30sec isn't a problem. But I can't do a side plank for 5 secs. My wrists hurt like a mofo. Will a yoga mat and/or gym gloves help? Or can I do something to strengthen them? Same with my knees. You should know I am overweight and one of my shoulders was injured. It's recovered but I didn't pay too much attention on the physio and so I have weak shoulders as well
You may want to have a look at this antranik.org/avoid-wrist-pain/
I felt pain in my shoulders while doing some of these exercises that used them. Is that normal for a beginner or something I should be concerned about?
If it's not a burning pain due to the endurance... and it's actual pain, like an impingement, you should get it checked out by a doctor or sports oriented physiotherapist because that isn't normal.
Hello Antranik DotOrg, I have a slight issue, nothing to do with this video though. I have huge biceps, but absolutely no triceps what so ever. So I found out that I can do something called "Body-Up" to train triceps, but I can barely only do 1, unless I stand on my knees instead, whereas I can do 5, at a time. How will I train triceps then so I can do more Body-Up's? Also, every time I do situps, or something that trains the abdominals, my stomach hurts. I've read alot of people saying it's normal for the first few days, but I've been doing this for (maybe?) 2 weeks, 3-4 times a week. I'm going to a doctor tomorrow anyways so I can ask him, but would be great to hear what you mean aswell. Thanks :)
TechnoMasterBoy Dips, using the back of a sofa or other sturdy surface
Hey Antranik, what if I can't really get my thighs off the ground for the Superman/Arch hold? I've been working at it but I can barely keep them up for more than a few seconds.
I'm no expert, but I could definitely see this depending on how big one's thighs are. As long as you feel it in your lower back, you should be able to continually work at it and note progress!
+Nashiz Memon As lithoxene said, it might be that your thighs may be just larger than mine but that doesn't mean you can't eventually lift them. Tight hip flexors with combination of weak glutes & hamstrings (which is a problem with the general population) will contribute to this issue. Try doing this stretch every day and see if you could get more hip extension after: ruclips.net/video/bpdD4QZ0hc4/видео.html
Do i lift my back off the floor when i do hollow hold?
dude you gotta get some throw rugs/curtains/tapestries for that wooden echo chamber of yours
well, it's good to warmup the arms and stuff but what about the knees? and the warmup is so long damn, i usually do the p90x3 warmup following by some yoga salutation
not really judgjing, just wondering about the knees and if i can lower the duration of the warmup
tirrorex I'm not sure what is wrong about the knees, maybe you could be more specific? But yes of course you could lower the duration. Just do your best. :)
my bad, i was wondering if the bodyline drill was enough to warm the knees for pistol squats in leg day :)
I would do lots of regular, deep bodyweight squats before pistol squats.
for getting enough strenght or for warming up? already got the strength i was training with convict conditionning
Should I do this for 1 set or 3 if I'm doing this as a core strenghthening routine 3 days a week? and if so, should I add glute bridges and L-sit and Pike compression to it if I want a complete set?
1 set is fine (doing this video once). Adding pike compression and hamstring stretches and L-sit is great. Glute bridges are OK.
@@AntranikDotOrg Alright, thanks so much!! I'm sorry for all these questions but I have 2 more questions,
1- If I do 1 set, should this be done daily or 3 days a week?
2- Why are glute bridges an inefficent add? glutes are in the core right?
Does it not hurt your writs when you go into a side plank? It feels like all my weight is on the one wrist
ArmTheMistress It hurts some people, but not all. If it hurts for you, do it on your forearm perpendicular to your torso like so: i.imgur.com/6NM22BF.jpg
Can you do these everyday?
What about planks resting your arms on your ellbows? Are they more beneficial?
Gerd Meier it's easier on your wrists and shoulders but harder on your core if you do it with plank and it's a perfectly acceptable alternative especially for the side plank which can be hard on the wrists
Do I just have a particularly large butt? Can't keep my lower back on the ground for the life of me. Abs strong in all other positions though. Really weird.
I don't know, do you? Or you might just have excesssive anterior pelvic tilt (very tight hip flexors, weak glutes).
question on reverse plank... I feel like I could hold it a lot longer but I feel like I'm cutting off circulation to my arms, so I have to stop half way through, because of my arms going tingly and numb. TRied playing with hand position and not locking elbows but it seems to cut circulation at my shoulder. Is that normal? Do I work through it? Gets better? Similiar problem with keeping straight legs and trying to touch my toes, on floor or standing, it cuts off at hips.
Also while I'm at it, hollow hold hurts my lower back after like 10s... hoping that gets better?
+JadeDragoness6 The circulation problem is usually related to flexibility, maybe your chest and shoulders are tight or something.. It's not an uncommon thing when stretching things in shapes we're not used to being in but it does tend to go away with practice. For hollow hold, make sure you're performing posterior pelvic tilt (tucked tail bone, flat lower back)... If you're not sure what to do, stand up and alternate between posterior and anterior pelvic tilts repeatedly to know the difference.
+Antranik DotOrg Hi, thx for the reply. Forgot to say previously also, thanks for the subtitles, that helps a lot for people with crappy hearing like me. XD About the hollow hold, I was tucking, but I thought maybe I was doing it wrong and looked at a lot of vids and explanations... my shoulders and chest being tight, well I guess my back is too lol. It actually hurts less if I tuck less (maybe I was 'over' tucking?), but still keep my lower back on the floor. Getting the same pain holding plank longer also, so I guess I just have a sucky lower back like all my other joints that sound like Rice Krispies lol. Thanks again :)
What do you suggest for workout surface/mats? I also have a hardwood floor.
+Julian Weisser A regular, thin yoga mat that runs around 10-20 bucks should suffice. If you get one that's too-thick, it might be too stretchy. But if you want more padding you could even get two thin ones so it doubles and it's perfect too. Hope that helps.
but why u dont say on which muscles u work?
Hello! Great, great routine. I'm struggling with keeping my legs together for the arch hold. Any tips here? Perhaps tight hip flexors like an earlier comment?
Yeah, that's totally a tough cue to implement! If your hip flexors are tight, it's definitely going to make things a bit harder during the arch hold.
Implement this crazy stretch into your daily life. It will change your life! haha ruclips.net/video/-ZX1QMTdAC4/видео.htmlm11s
Antranik DotOrg
Thank you again - i started "couch" stretching last night. OUCH. My goal is to use these bodyline drills to eventually be strong enough to hold a free handstand.
Anthony Beckman
Nice, yes, that should help at least with the core aspect. Doing a hollow hold before any handstand training is quite important! Good luck on your fitness journey (and practice holding a CHEST-to-wall handstand for 30sec at a time with the goal of the wrists being as close to the wall as possible and that'll give you a very strong base to start with). Don't go until failure, so you have time to get out of it safely each time.
i dont know if the hollow hold is more difficult or if im just tired from the other planks but damn... i didnt even do 10 secs
HH is one of the most difficult. Don't worry it improves each time you practice. You must keep it up if it was only 10 seconds! You got this.
hey thanks for your reply man! I've been sticking to the recommended routine for a week now. it's been a while since i've been this sore :P
Cheers from Montreal
Can the reverse plank replace skin the cats in a warmup if someone doesn't have the strength to do them yet?
They're not the same thing, but yes, reverse planks are really a great preliminary step for getting the shoulders comfortable with some load in not-as-extreme shoulder extension.
Does this exercises develop muscle?
+Duskrr If these are difficult, yes it will help develop some. If they are easy, it wouldn't develop much cause you've already developed it for this intensity, make sense? Besides, this is meant to be a warm up to true strength-training.
After doing reverse plank my thumb, index and middle fingers go tingling for the next 2 days. I have tried holding my hands forward/backwards/sideways, same result. (I can hold the minute alright)
After some searching around it's most likely my median nerve getting pinched inside the carpal tunnel because I probably distribute weight poorly on my hand. This also happens with the handstand routine albeit it's negligible compared to the reverse plank.
So my question is, do you have any advice as to how to position my arm/hand as to not get these symptoms? Of course I tried following your pose as closely as possible, but I'm obviously missing something.
Adding these nerve glides to your daily routine and see if it helps alleviate those symptoms: ruclips.net/video/-hlWgH3_0NU/видео.html
Just follow that video along and eventually you'll memorize it. It's really good and requires no equipment. Worth a shot.
Oh, wow, didn't expect such an immediate reply :).
I will definitely add these to my routine, thanks.
In fact I followed along the video (somewhat lazily just to try it) and it might be placebo, but I think it's already better.
sabziahun Yea I just happened to sit on the computer after 2 days of being away, you just got lucky :D :D And yes, that wrist routine helps people almost instantly sometimes. It's powerful.
Thanks for posting, very good exercise. Is it normal that my wrist feels like exploding during the side plank?
Yea, it's pretty common that side plank is hard on the wrists. If it's painful, do it on your forearms!
You think this will help improving my core? It’s pretty weak atm
It's perfect for improving your core.
What if for the superman plank I can't even lift my thighs off the ground? Is there a progression to do so? I can lift my feet and chest but it strains my lower back lifting my thighs.
Straddle/Spread your legs apart and it will significantly reduce any strain on your lower back. And don't worry, you'll be able to lift the thighs with practice, too. Make sure you stretch your hip flexors before hand as well if you're tight there and don't do that: ruclips.net/video/UGEpQ1BRx-4/видео.html
Ah okay, thanks a lot!
Just curious, for the reverse plank, I just realized I've been keeping my knees bent 90 degrees, kind forming a table top instead of extending my legs out. I'll switch it, but just curious what I was doing, because it was still great for my core and back haha.
Sean Evans Well that's the first progression in the reverse plank. As with all the other progression exercises in Antranik's video, do them until they become easy, then progress onto the next one!
You were performing the "reverse table-top" which I begin with as a transition to the reverse plank. It's a great move, it's just different. You might be able to stretch the chest more in the reverse table top position, but in the straight leg version it's just a different shape that allows you to point your feet and squeeze the inner thighs and quads (top of thighs) to straighten your knees and better squeeze your butt to protect your lower back and strive to lift your hips up as high as before.
Hey antranik i have a question about if i do planks and side planks on my elbows instead of wrists? Which is better for core activation ?
+Roy Bassil Yes you could TOTALLY do it on your forearms/elbows! Doing it on forearms uses your core more. (Think of the straight-arm version as more of an incline plank, relative to forearm plank, so it's easier.)
Okay, thanks for the positive feedback! Just wanted to tell you that I am absolutely digging the recommended routine. Currently finished my 1st week and feeling better on a mental and physical level. Thank you for all the tutorials and guides!!
Roy Bassil Wow that's awesome!!!
why does my wrist hurt like crazy during a side plank? (30 seconds in) any advice would be greatly appreciated
It's quite common. A common issue is that the knuckles lift off and all the weight goes to the heel of the hands (the wrist bones)... Try to plug the spread the fingers wide and plus the knuckle of the index finger down. If that doesn't work you could do it on your fists, or a forearm. And check out this blog post I've written on how to avoid wrist pain with bodyweight exercises: antranik.org/avoid-wrist-pain/
thank you!
what if I doing these drills with my arms vibrating，is it normal？
That's normal and it will go away with practice.
Can the plank be progressed?
I've seen a lot of videos saying that once you can hold the plank you should move onto other variations (like these ashotofadrenaline.net/plank-progression/) The /r/bodyweightfitness sub says it's not supposed to be progressed but if I can rip my core more I will.
What do you suggest?
Which is easier? Plank on forearms or plank on wrists?
Plank on wrists = more arm and shoulder activation and plank on forearms = more core activation
d b thanks dude