I HATE PLANKS (and why you should too!)
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- Опубликовано: 22 авг 2024
- Do this instead of planks - athleanx.com/x/...
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I hate planks. No, not because they are a bad exercise for your abs but because they are too easy of an exercise for your abs and most people make them a staple of their ab workouts. Just like anything else, if you want to see good results you have to be willing to put in the hard work to see them. Doing sub maximal ab exercises that do not challenge you enough (like a plank done for more than 1-2 minutes) are ultimately making your core weaker and not helping you in your quest to etch in that ripped six pack.
In this video, I show you many more variations of a standard plank that will help you much more than the classic plank exercise. Here you will see how to get much needed hip strengthening as well as a more functionally rugged core capable of handling the more common real world stresses thrown its way than if you had done nothing but static planks alone.
The key to making this ab staple better is to make it more challenging. As I said, if you can hold a standard plank or side plank for a minute or longer then you need to seriously consider an upgrade to the difficulty of the movement. The side plank is a great place to start since you can work on your all important lateral trunk and pillar strength while still hitting the key components of effective ab training like anti-rotation and stability.
The thread the needle variation is one where you are moving your top primary on a bottom that does not move much. The advantage here is that you need to stabilize from below while the top is much more mobile. With the abs squarely in the middle and being asked to control the extra rotation, you are getting more from the exercise than with static holding planks.
Beyond that you can turn this exercise into a powerful hip strengthener as well. By getting into the side plank position and lifting your lower leg you are instantly creating a high demand on the strength of the hip adductors the top leg. The opposite is true if you lift your top leg. The abductors on the outside of the hip are called on to be strong enough to hold your hips off the ground during the entire movement.
Finally, shoulder stability is greatly improved by doing this variations of the standard plank as you need to dynamically control your body against gravity while approximating the shoulder joint for stability. This is exceptionally true if you have a torn labrum and need to work more on improving the stability of your shoulder joint.
For more exercises and workouts for your core and abs that don’t just rely on sub maximal ab exercises like the plank, head to athleanx.com and get the 90 day ATHLEAN-X Training System. See how training like an athlete can lead to your best and fastest gains ever.
For more videos on how to get abs fast and the best ab exercises you can do for a six pack, be sure to subscribe to our channel here on youtube at / jdcav24
Its just a plank bro!
lmao
909orbitz he hates everything everybody else is doing. There may be science behind it but it's an exagerarion
This dude has the most practical approach to FUNCTIONAL strength going. Jeff isn't the guy to follow if you wanna look like Rich Piana, Ric Drasin or any other of the meatheads out there. While those dudes should be admired if that's what you wanna go for, Jeff is targeted for the full functioning athlete.
boostx40 That is true. However I don't know what Jeff's "target crowd" is so to speak but he completely destroys basic knowledge about building muscle. I'm not saying he's wrong because he knows a lot, more than most "experts" out there. The biggest problem with Jeff is confusing bodybuilding enthusiasts into thinking that they are doing EVERYTHING wrong when they're not! That puts a lot of pressure into people and 2 things happen because of this: either people will quit because of it or will give Jeff money for his services which is absolutely unnecessary if you only want to put some muscle (which is 99% of people who watch "gym" videos).
Don't get me wrong though. Jeff is a great businessman and a true expert. But there is bad colateral damage as a result of it
Tommy Bui That is also true. Specially what you said about the roidheads.
I'm not complaining, I appreciate his content and when somebody asks where they can find good info I tell them to go to youtube and watch certain channels, Jeff's included.
Well if his target crowd is who you said in the beggining of your message then it's ok. But maybe I should stop recommending his channel to real beginners into fitness because Athleanx seems like a punch in the face and over complicated to those who just want to get some physical activity in their daily lives.
You raised some good points though.
It's my arms that get tired not my core
TheGamingHungary same, my shoulders
Ya same, my forearms just scream. And I work them like religiously so they arent weak, they are actually my most pronounced muscle lol. Just burn after like 30 seconds intensely.
Same. My elbows are burning like crazy. Even with weightplates on my back. My arms and shoulders are still taking most of the beating.
Ya my dick always get sore trying to push me off my elbows.
That only means that some parts are too weak and you have to work on it. Just step back, improve your strength at your weak points and finally you can do it without pain.
Never train into pain. Just find a way around.
yeah, most people I know can't even do a 1-2 minute plank, let's get America up to that point first
haha of course people should work at their own pace
You didn't watch the video, right?
Baby steps.
Ed Teune
Really? I live in America and even as a freshman almost ever athlete I was with could plank for the 1-2 minutes we would without cheating/
@@ivoryas1696 there's Americans and then there's American athletes.
planking is most suitable for beginners who don't have abs
those who have abs and want bigger and stronger ones follow jeff's advice
I am agree with you
Everyone has abs (just sayin')
@@BogdanHarasymowicz 👌👌😂😂😂🤣🤣yeah, right they just not showed until workoot😅😅🤔🤔
@@alinakhannal2674 wrong they show with diet
@@alinakhannal2674 you can workout and have rlly strong abs but they still wont show at all unless you start dieting
What about planks at the end of a hard ab excercise?
Senguun / Lee Sin-guun That's how i do it...
Maybe for the endurance of the ab muscles if that's what you're looking for
Senguun / Lee Sin-guun thats what I do and it burns like hell
tony do u want ur abs to pop and hard af or want it jus hard.
learn the L-sit then you'll grow
But if I'm moving around how the hell am I supposed to take a selfie for Instagram?
Time to invest in a phone tripod with a rubber arm brah.
kmfurr1 your comment almost made me puke
@Jauffre No worries, OP was just kidding.
His Hank Hill profile pic makes it even more unlikely that he wasn't.
kmfurr1 find a way dumb ass
Jauffre Septim: Are you that monk from Cyrodill?
I love this video! I have heard people say "I can do a 5 min plank or a 7 min plank". If you can plank that long, you are not challenging yourself.
It's like saying I can do 100 bicep curls, like bro, up the weight
Yeah you’re think about it I’m about 110 pounds and 5’8 and skinny af basically and I can hold it for prob 4 to 5 mins
when i saw the title of this vid, i thought "another bullshit PT advertising vid". After watching the vid I thought "This guy knows his shit".
Jeff sure loves being shredded 24/7/365
***** Well the guy is probably at his genetic max so theres no reason to do any bulking/cutting. he likely just eats at maintenance year round
he talks a lot about positiv nitrogen balance :) that is how to stay lean and gain muscle
roids
graham smith Please demonstrate why you think that is the case
look at him lol ;*
honestly, it got to the point to where I would do like 8 min planks, and then I got way too bored, this is great jeff thanks!!
I did 6 minutes. I'm never bored, I simply listened to some recording or read a book, or watched something on a tablet, but the point that it wasn't challenging remains.
fuck that strong I can do just 1.5 min
+J Suckmadick Whoa! Careful there.
If you keep using that sort of language, your little sister/girlfriend might pick up on it soon.
J Suckmadick suck off? Lmao
ok buddy lets chill out. we're all just trying to get abs here.
I am so weak, plank is perfect exercise for me!
We´re not weak - guys like him are just ridiculous strong :D
youre weak
And I really care.
@Kelsey Lyons chill out babe
@Kelsey Lyons speak for yourself
awesome functional anatomy explained. Thanks mate.
I have 100% body fat how do I look like Jeffrey?
tehJimmyy what if he's gay?
If hes gay... then imagine theres a grizzly bear chasing you
Imagine there's 2 donkey dicks chasing you..
LMAO
qloudz stop eating and drinking sugar also eat more protein but make sure you still get enough healthy fats and carbs
After doing an intense ab routine, i hit a 2 min plank and i feel like its a good finisher every time
SubjectSwag same
SubjectSwag same
SubjectSwag try this as a finisher,you will see it is a lot better
Same lmao
And are you ripped and athletic like Jeff? Didn't think so.
Hey Jeff, I'm a rock climber so I already do a lot of core work and plank variations as part of my training. Just wanted to say that the "thread the needle" movement is one I have never seen before so I tried it out this week as one of the movements in my sustained circuit training set and I was extremely pleased with the result. It was just the right level of challenging that I felt my body trying to wuss out towards the end and not hold a solid plank during the rotation. Good stuff, thanks!
My abs hurt just watching this 😂😂
Then u r just like me 🤣🤣🤣🤣
Say the intro... Instant like! Lol
This is why this guy has 2.5 million subscribers and zero downvotes. Superb information!
Or because on youtube we call them dislikes you silly hamster.
Over 3 millions already... And he is one of them who is not really talking bullshit... ☝👌👍
Remy Fockaert lol
All of my ab workout out of the window, just like that.
This is really the best channel ever. I was always wondering if I am doing the exercises right and if they are effective. Thank you to share your knowledge with us
Tips on increasing ankle mobility so I can squat like a kid again?
I'm only 18 but have the same problem, makes it really difficult to squat
Fern Doolittle try doing sun salutation before leg workout.. just find it over the Internet. it's more of a yoga based movement which mobilizes the entire lower torso. hips ankles etc.
Fern Doolittle Use a foot roller on your soles and do soft tissue work on your calves and tibialis anterior. Most people have tight calves.
Jeff had done a video on improving ankle mobility before, can't remember the title, should have hip mobility exercise included inside as well.
I'm pretty sure I remember him doin' a video on that... I know Ellliot Hulse does, too...
watching this as i eat a pastry...
lol
Fernando Vasquez get you're pastry ass of the couch & get working
Instead of Jeff's "Thread the Needle", try Pastry Grab Planks. You're welcome.
+Fernando Vasquez I am no better. I just ate a box of Godiva chocolates. It was supposed to be a gift for a family member, but, oh, well.
The gift was you took the calories for them.
I do not have any equipment except for some dumbbells and a few other things and I don't go to any gym, so your videos on self weight exercises are always of great interest to me. Thank you for posting videos on exercises that require no weights nor gym memberships.
I do planks everyday n saw a lot of difference in me
Such as?
Irielion None of your business
I'd say this statement actually does need some clarification XD
the difference could be anything
Really? Because i want to know if it makes a difference or not.
I like side planks more than normal planks. or a normal plank with dynamic movement, like Jeff's "MMA ab workout" where he slams his fists and elbows on a cushion while maintaining a plank position.
If Jeff says stop doing planks, you better throw all your 2 minute planking away! Cause Jeff ain't mess around.
Hugo Martinez not only that ive heard they are bad for your back
thats exactly what they arent
Hugo Martinez lol seems like in 2016 all is bad for the back haha
Lower back. Look it up
They are bad for your back and overall posture if you do them incorrectly, like hyperextend your lumbar spine and flex your t-spine, don't activate your glutes and harmstrings, don't depress and retract your scapulas, look forward instead of down at the ground and also when you don't use your transverse abdominal muscle. Other than that, it's actually very healthy and beneficial for beginners when done the correct way. For example, it's a decent corrective exercise in case of a small scoliosis but again, it has to be done under a physical therapist's/corrective exercise specialist's supervision.
I read the
Title as "i hate pranks"
Jewds hilarious
Its just a plank bro!
THIS FEED XD
Jewds 😂😂😂
2:08 - R.I.P. wrists ...
Łukasz B Yes!
nooe
nope
you could probably replace the hand with the perfect pushup bar thingy.
Wrist in peace,hahahahaha omg classic I'm so funny
Kills self*
I could do regular planks for a good 2minutes. it was time to change it up. Thanks Jeff
I can elbow plank for 2 minutes too it's really hard.
@@AndrewZaidan1997 noob . no one wants you
Planks are my excuse for poor sex life. . .
"What are you doing?"
"Just having a plank dear"
Had to give a like, just because of that intro
Hello, Jeff. My name is Robert and I am currently in the DC program at Logan in Missouri. You are the embodiment of what I wanted to do with my career! I love watching your videos, and learning more about strength training. I am also in the masters of sports rehabilitation program as well, this compliments the school work with real life experience. Thank you for what you do, and keep on doing it.
Damn all these years and your comment never got any love!
Hope you graduated and are doing well in your career, friend!
@@UnCannyValley67 I’m working in a hospital setting and I’m medical 3 TPI certified! Doing great!
he always knows his stuff
So we know you don't like flys, but what about cable flys?
Joaquin Ssj9Devil he made a video a Cooke weeks back on floor flys and how he likes them better go check it out
Noor Kashif already saw that one
He said he likes floor flys, like where you do them on the ground. He mentioned it a few videos back.
then there is nothing left for him to answer lol the question becomes rhetorical
how about doing dragonflags or lsit/vsits. they are very hard and also realy functional.
Alejandro Nava something that developes core stability & strenght. The dragon flag is perfect because you train your core to stabilise under extreme stress.
Alejandro Nava so pretty much training your muscles the way they are used
Some One he has a video about that and said it's an excellent exercise
Serious question, I'm 220, 8% and can do Dragon Fangs, what is your take on this?
Some One Then yes continue doing them.
it depends on your capabilities to do it. your plank is recommended only for intermediate. yeah that's perfectly correct but i suggest that don't try this if you're not used to regular planks. it looks easy coz he's a pro but if you're a begginer and you wanna jump real quick to this plank style, you might absolutely get injure yourself.
Luv the different variations - I’m a beginner plank-will continue to challenge myself beyond the normal plank-hold!!!
You could do weighted planks to make it difficult so you have progressive overload, just like with every other muscle. Easy fix
German Lehmann 1,000 lbs Plank.
Marcquez Parker Smh
Aaron Lee Depends on what level you are at I guess, there are people who do weighted planks with another person in their back so 200lbs is pretty reasonable
German Lehmann what about Hand Stand Planks, I bet that shit would hurt.
I know for sure i can't do it, sounds really hard.
in Russia we like Jeff
In Russia, Jeff Likes YOU!
007 BOND What if you go out of Russia? I mean if you go to other country you start hating him?
007 BOND in Russia we don't like Jeff Jeff likes us
Lolz, so funny!
Love this! Jeff is absolutely on target.
Jeff you have a great sense of humor for a guy so much discipline. To hell with planks!!
Planks are essential for people with facetary disease, disc disease degeneration and herniated/bulging discs. You add the rotation to them and you could snap their back (not reccomended).
Francisco Arcos, than don't do them.
Iwannafoxwithyou I'm talking ABOUT people with these condition, not about myself. Furthermore, recent studies show 70% of the people above 30 years old (without back pain) have at least 1 disc bulge which are asymptomatic most of the times, so if you are above 30 years old this would apply to you too. The bad thing about these bodybuilding/functional training youtube pages is they ignore this matter, and like it or not, bodybuilding and strentgh training increases disc degeneration too rapidly, even guys like Jeff, who in my opinion is one of the guys with the most knowledge about body mechanics.
Jeff is aware about this matter, in fact he slightly talked about discs injuries, but going further on this topic could affect his own business, since most of the excercises he teaches are a catalyst to disc aging (which is disc disease degeneration) and which will eventually let people without being able to lift a 20 pounds dumbell. Look at roney coleman for a better example.
Francisco Arcos thank you for the insight. I honestly was completely unaware of this injury, in its entirety. I'll look more into it, but thanks again for enlightening myself and others.
interesting, although I'm sure you'll find out you have it before and don't need to do it "just in case"
Kiwi I have an L5-S1 disc bulge, however it's asymptomatic and I discovered it because I teared a lumbar muscle 6 months ago. I got an MRI and I found this. Thankfully my discs are very hydratated. A young disc is an hydratated disc, they look white in the MRI; aged discs look darker, because as they age they become more solid (they lose water). If you have a disc bulge, but it happens to be a "younger" (hydratated) disc, then that bulge will tend to conserve it's state and you will probably have no problems, however if you have a disc bulge and you keep doing high impact activities (like running) or overload excercises (like powerlifting, strongman and so on) then you will eventually have an herniated disc, and believe me, you will never be the same person again.
I was a powerlifter, and I wouldn't have that bulge if I didn't make all those big deadlifts, that's for sure. Sadly, discs cannot go back to their previous state. The moment it got dry, it bulged or herniated, it won't go back ever, furthermore, it will always tend to get worse and worse. However you can manage that disease/injury by changing your habits. If you're are a healthy person today, changing minimal bad postures in the gym will garantee you none of what I say, for instance in powerlifting they will teach to to arch your back. That's one of the biggest mistakes; yes, you will lift heavier, but your lower back (L5-S1 and L4-L5 discs) are getting all the stress and they won't rejuvenate.
So I wish you luck and good fortune, never stop preventing these injuries; this is not a biceps tendonitis, nor a minor injury, this will be something that could keep us away from lifting our 4 years old son or doing basic things as bending over forever.
i want learn human flag
Ashutosh lol
Ashutosh 😂
Ashutosh what does the human flag look like to u then?? 🤔
Deto Adityan I can do it
Matterking yeah
Nice to see some humor here.
This channel has such great quality, but you also seem so serious at times!
This is awesome! I'm gonna try these now. Regular plank is boring, these variations are electric!
4:07 ... I'm wondering if that form is damaging the shoulder joint?
M. H. your body is build to support your body. IMO, every bodyweight exercises is safe
M. H. Sitting is damaging to everything.
/thread
TraumaER then why do we have butts for?
***** damn so much having butts
Sitting is damaging! On my left butt bone(no idea what it's called) I can feel like if it's shattered, and not on my right.
It's disappointing to me that I've been okay with the idea of training with planks four 3, 4, 5 minutes at a time and I never thought, "all right, I've got this, let's make it more challenging now." I'm glad I saw this video to get my mind out of that stupid rut. I'm trying ALL OF THESE!
I think trainers rely on planks because it's easy, probably won't injure their clients, and they can just sit back and relax. Training core exercises like these takes more effort.
First time I have seen the abductors and adductors addressed. I am a senior citizen and I feel the instability in my hips. This is why people my age are so prone to falling. Thanks very much for showing me these exercises. I an 68 and I can do a plank for over a minute. Time to feel the pain, thanks again!
These are very useful exercises to do if you are planning on joining a Military branch that is Marching heavy like the Army or Marines, during my time in training I fractured my hips from having a weak core and hip flexor muscles and I have noticed a lot of soldiers getting the same kind of injuries. Going through the Army physical therapy to recover from my injuries I did a lot of ab and hip flexor exercises, although not as varied and effective as Jeff's. Definitely going to add these to my ab workout, thanks!
You're crazy standard planks are superb
He explained why he doesn't like them.
*your
eldoradomixes it's not your, are you stupid? How can you not know this shit
it is "Your" - if he had put "the" between crazy and standard it would be "You're".
Kiwi you are the crazy?? No. He just forgot a comma, it's ''you are crazy, standard planks are superb.''
When someone points out that you are In The very small % of losers that are challenged by the plank 😢
Paul That Guy same
you can fix it in a week if you try hard enough
Finally someone who gets it! Was holding normal plank or 3mins+ easily and I really needed something different! Thanks a lot!
These new moves, variations, are fantastic. I will bring them in to my routine straight away. Thanks a lot for this! ☺️
very motivating and inspiring. I stopped doing planks because I felt they were too easy, I'll try these today. thank you!
Never seen most of these before. Looking forward to trying them out. Thanks.
This cat is the truth! I have incorporated one or two of his ideas and seen an improvement in my strength.
I was so excited after my 7 minute plank and Jeff spoils it. So that’s gonna be my highest after this video.
the intro tho😂
I just add weight to the plank every time I hit 1 minute it's funner that way and fast progression.
Jay Ross Same I'm aiming for a 45lb plate progress is looking great!
What Jeff is saying, is that you will get more progression in the stomach muscles with rotation. Movement. Not static holds. Weighted planks, are ok to a degree. Rotation is what is needed. Says the Master himself. Jeff!
What about using movement in the plank too?
Μιχάλης Παναγιωτίδης There are better movements out there for the obliques, these are just handy for people without equipment.
There are plenty of exericises, I agree with you
I am really really grateful to have you Jeff!
As a wrestler, BJJ, Judo and so many more martial arts and sports competitive athlete I've always focused on movement in my planks... I found this to be an exceptional video I really appreciate the editing and the angles that you chose to shoot so beginners as well professionals will enjoy learning and sharing these variations.
Agree planks are a waste of time. Do dragonflies if you want real core strength.
I'm in that tiny group that have a hard time with static planks. hahaha... thanks for making me feel bad. haha
me too!
I'm a total beginner that's been neglecting his body for the last 9 years. Normal planks are still a challenge for me, especially when incorporated into regular workout with V sit-ups, push-ups, and all that jazz.
I've started doing twist planks now, though. The increase in challenge is enormous, but it's feeling pretty good and I can already see results.
Some movements there dont look healthy for my joints if i were to perform those exercises in a regular basis.
David C. - Yes, I was thinking the exact same thing, especially that first move. Variety for the sake of isn't always a good thing lol, looks like could really tear up shoulder over the long-term, I'll pass lol
Ms. MeMe do you train your rotator cuff?
+David C, I agree! 100+ push-ups daily over a period of 20+ years damaged my shoulders and wrists. These moves, especially the side plank will be the final blow.
the important thing to remember is that hes doing a dynamic movement. one joint goes 30% of the way then another takes over for 30% of the the way or what ever until youve gone through the whole motion. if it was across a single joint that would be a different story and you'd be right. but as it stands if you can do it then dont worry about it and listen to your body, itll tell you if your pushing your self to far.
+Visionery1 , the human body was never designed to do push ups how most people do them, if you dont tuck your elbows in till your arms are in alignment then damn straight your going to mess your self up. Dont complain because you do something wrong and dont get the results that you want. If your doing it right and still get hurt then i give you permission to complain :). Have a good day.
i do 4 planks 2:30 each twice a week. time to upgrade
Jeff never ceases to amaze me. He is the Martha Stewart of training. Remember, she could take ordinary throw away items and make a decorative centerpiece. Jeff can take a mundane exercise and make you look like you are a beginner at training. I have to say I love it because the constant changing of my routines are enabling me to achieve my desired goals. Keep it up, Jeff!
I did all these different plank sequences x10 reps each side and let me tell you it's damn intense!!! Will always do these from now on, f**k the standard plank! Cheers, Jeff, the vids are brilliant mate. Keep them coming!!
Great eye opener! Bye regular planks 👋🏼 time to level up! 😎
Never knew Robert Lewandowski hated planks so much
Reminds me more of Anthony Knockaert; AKA guy who missed last-minute penalty for Lecister vs Watford then Deeney scores winner to go Wembley.
Look at the penalty taker😂😂🤣 He definitely looks like Jeff 💀💀ruclips.net/video/SFq59OTn-NQ/видео.html
I hate planks drew me in... good advice on raising the bar and challenging your body's dynamic strength.
I learned doing dynamic planks, but 20 years ago we weren’t doing “planks”, I was doing push ups alternating each leg and arm lifts.
Then I learned to push up from elbows alternating each arm, then the weaving technique…
I like the hip rotation technique
I hate pranks too
I watched the whole video doing a static plank. Yeah there too easy
Well guys nothing wrong with doing the basic planks, jst start over, these guys jst write such captions to mark difference among the rest, they r very professional trainers but we most of us just need basic training & for that straight basic planks & side planks are enough, happy fitness 👍🏻
L-Stis on the floor is also another great variation of a static exercise Anything static beyond 30 seconds is a waste of time (much shorter for L-sits for example).
i can hold planks for 1 min and half but then my back starts hurting
Daniel Lee are you sure you aren't arching your back by accedents as time progresses?
1:43 This is great and earnest adivce for those of us who have mastered the one-minute static plank. However, I suspect that that variant you are showing is about two or three "notches" up the progression scale from what a lot of end-users will feel is a "next step."
There are a shid don of plank progression vids on YT these days, so if that particular rotational + sky reach thing is too much, there are lots of other options.
Glad I found this though. Have hit the one minute mark on all four axes (front, sides, rear) for a couple sessions now and felt I needed to progress . . . meanwhile the fricking posterior trunk is back in junior high school!? WTF!
For the rear axes, are you doing reverse planks or?
@@ArkansasGamer I personally have not figured out where my core workout is going next. I've been following the "Recommended Routine" from r/bodyweightfitness for about a month (11 sessions or so). Core seems to be one of my strong suits as I can hold for a whole minute plus on all axes (anti-extension [which is the technical term for the standard supine plank resting on palms or elbows]; anti-rotation on both sides [one of the laying on side variants where you suspend your legs or else support your trunk on your arm]; extension [laying supine with legs dangling off of a bench]. I think I'm going to start doing hollow body, but until shoulders are more solid nothing that puts too much torque or strain on the shoulders, cause that would be on top of already doing pull, push and dip.
@@dichebach very interesting! Thanks for the advice! Never realized how crucial core training is when it comes to progressions in weight lifting and doing more advanced lifts
I started doing variations like this only a few months ago and the difference is great. It really helps to connect everything. Lots of great new ideas in here as always Jeff. And the way you explain things really helps to put it into perspective. Thanks!
To make the standard plank better (it wont be standard anymore but its the same push up starting position, shoulders stacked above wrist etc) add in strong scapula protraction (cue by pushing the floor away and think about bringing the anterior delts together) and add in strong posterior pelvic tilt ('tuck' the hips under, need the glutes contratced, so yuor lower back is completely flat) througout the duration of your sets. Keep the quads engaged (lock the knees). Dont pike at the hips, keep a line from shoulders to ankles. Focus on quality not quantity. Work up to 5 sets of 60 secs with a 30 secs mobility exercise in between sets. Once that is mastered use the same cues but do them 1 arm, 30 secs per side, use the free hand to grab the working elbowto help keep it locked.
Wtf i read " I hate pranks and why you should too "
you say if you can do static plank for 1 minute , you don't need to be doing it anymore........but......what about about 6 sets of 1 minute ?
Excellent way of wasting 6 minutes
@@seybertooth9282 lol
very useful bro. Most people consider that planks are way enough to work out. As I can hold a plank position for more than a minute, I'll follow your advice. Thanks
Exactly, always hated the static plank as a strength coach. (well, ok to a point but like you said, 1 minute is long enough). Even adding lower level variations, like little marches or arm raises is better. Thanks for the video
How about adding these more challenging variations to the SIX PACK PROMISE. It could use an update.
So basically move while doing planks.
Read a chapter book while keeping a plank position until you get to the next chapter
Active planks
Move one limb but stabilize everything else. It's the stabilizing that's the workout.
I love your videos, Jeff! I might not be your average viewer or part of your primary target audience. As a cyclist, it's very important that I stay lightweight because being fast on a bike is all about power to weight ratio. But that does NOT mean I need to have a "skinny", weak neglected and undefined upper body. Nor does it mean I should forgo lower body weight training. To the contrary, smart, science-based weight training makes me stronger and more efficient on the bike....and gives me an advantage over my "I don't want to lift because I don't want to get bulky" counterparts. Thank you for doing what you do!
Dude THANK YOU!! I do planks, 60-90 second sets, 4-8 throughout the day. They’re still tough, but I’m gonna add this stuff and see how it goes!
4:02 yeah I can do that😂
RIP, ankles.
That was awesome! I've always been an advocate of form so I can see, if those planks are done strictly, the benefit should be massive. Really great stuff Jeff.......you 'ab'solutley are the best! I learn a lot from you.
Jeff, that's a great video and a nice explanation of the anatomy which is often missing. Great job
That rotation variation seems very unsafe for shoulders
This is where mobility comes into play. Strength training without mobility work becomes dangerous sometimes.
John Theo What type of mobility work?
You should get a physical therapist and sports expert certification before questioning him
Well, I must say my left shoulder agrees with you. When I did a thread the needle today it popped in and out (oops). You should pay attention to the direction in which you load your shoulder. I mean, make sure you don't go further than 90 degrees between your torso and your arm, otherwise the 'normal force' ( force acting through your arm in contact with the ground), will push your shoulder out of its socket. Lastly, It's very important to not slouch the shoulder that's being loaded!
i love planks! my favorite
That's me! The 1% it helps! I had such imbalance in the core on both sides, front and back, as well as left and right, and my ab workout was always leaning towards one side and bad form, but plank helped getting some muscles in the lower abdomen and sides to be able to perform some basic exercises. And the upper body was also imbalanced so that doing pushups was more of a laughing matter than effective balanced exercise in my case. And doing them was difficult to begin with.
A proper straight arm plank is a great warmup for both the core and shoulder girdle, and is a great exercise for straight arm strength. Plain old Planks are a terrible exercise for core strength/abs if you do them on their own, but they have their place.
I can hold a plank for over 3min, if I have something like a t-shirt under my elbows. So thank you Jeff. Can you make a killer ab exercise.
he just did
tbillyjoeroth a few in fact ...daaa
Lol
This was better than abs. It was core. It includes abs
Plank plank your booty stank! It's static and does very little. So plank it up buttercuptards!
This is the perfect workout for hip flexor strengthening. I haven't seen anything like it. Thanxamillion
Jeff you do this so well. One of the best in the business. You are really doing a super job. Love your videos love your information. Keep it up!
Is there an ounce of body fat on this guy?