Are you STILL doing planks?
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- Опубликовано: 14 окт 2024
- The plank is one of the most basic core stability exercises you can perform. But I'm here to tell you to STOP doing them today.
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You see, to enhance the quality of stiffness, one must train the core through isometric exercises built that aim to enhance muscular endurance. An ‘isometric’ describes when a muscle or group of muscles are activated and contracted but there is no change in the joints they cross. For example, during a side plank the lateral oblique and quadratus lumborum (QL) muscles are very active yet the spine and hips remain still and do not move. Research has found that isometric exercises to enhance muscular endurance are far superior when compared to dynamic strengthening exercises (like crunches) in enhancing spinal stiffness and stability (making them ideal not only for rehabilitation of back injuries but also in the training and enhancement of athletic performance).
This is because the core functions to limit excessive motion (especially in barbell lifting) rather than creating it. Therefore, the traditional way in which the fitness and rehab world has approached addressing the core for years has been completely backwards! This is why someone can have a ripped six-pack and yet have poor core stability when it comes to deadlifting or performing a squat.
However, we eventually need to take our core stability work to the next level and have it look like the exercises we're trying to perform for maximal carry over. This means incorporating movement of the extremities while keeping the core braced and the low back from moving.
While the classic front plank is a great way to build endurance, let’s be real, this is a very boring movement and it doesn’t carry over to common movements in the gym where there is movement occurring at the arms and legs. This progression allows you to work core stability while movement occurs at the arms, challenging your body in a way that carries over a little more to dynamic lifts.
If it is too difficult to perform in a full plank, you can regress to your knees, but don’t allow any movement to occur at your back. You can make the movement more difficult by bringing your feet closer together or easier by widening your stance.
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The #SquatUclub is now on RUclips! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my RUclips channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time!
I’ll reply under the winners comment - so make sure you keep up on your notifications!
so, abb wheel for the win
The ab wheel can be helpful too!
The winner for this video is: Duffman !!
This plank is now used as a test of core endurance by the US Navy. Could you produce a video of tips and tricks to help plank longer?
I recommend your channel to everyone I meet who’s interested in fitness. Your strength and mobility instruction is the most in depth and simplistic I’ve found anywhere.
It’s only a matter of time before this guy blows up. Practical training advice with the reasoning and anatomy nicely explained. Thanks Aaron!
#SquatUClub
I really appreciate it!
He kind of already did blow up. Everyone who trains and takes barbell squatting seriously has probably heard of squatU.
@Terry Stover elaborate with that accusation. What do you mean "steal"? I've watched both of them and yes they do share the same knowledge, but different type of delivery.
I haven't watched many of this guy's videos, but the ones I've watched, do seem to be extremely practical and informative!
you were right
Your videos are of so high quality. Ton of condensed content! I am close to fixing my 1,5 year of knee pain with help of your videos and blog posts.
I wish I could see more of your own training (like what the whole session look uncut, I know its problematic a lot to get that footage)
Keep it up! :)
Thank YOU! I'm so glad to hear you're doing better with your knee pain! And i'll see if I can put together a little more training footage in the future.
Is just basically a progression, the basic plank is for beginners starting to train their core, not a dumb exercise!!!, then with the build strength you can go to the next level just like the ones you showed, and of course someone with any shoulder issue will not even gonna try, they are safer ways
Should watch the end of the video. That's exactly what he explains.
@@ZenTheMC still a clickbait title and thumbnail though, as usual..
@@AminHammami True. But my comment was from a year ago, so I have no idea of the context lol.
Dude... there's no good reason why you only have 187k subscribers. You easily deserve a million.
Has 4Million
Thank you for all your core videos. I’m 4 months into my WL journey. I’ve never been a fan of traditional ab crunches and work outs. I’ve always had an anterior pelvic tilt and a sore lower back. I like how you teach that core exercise should be done with a neutral spine as that correlates with doing a squat & deadlift. I no longer do any traditional abs I’ve replaced them all with Mcgill’s big 3, planks & suitcase.
Been following this guy for about 2 years now from your twitter feed..
He is due a lot more on this platform.
Best of luck Dr. Aaron
Thank YOU!!
I'm so so glad for youre work, book, videos, podcasts and youre nice mindset. You made me thinking about training different way, but I'm still learning from you. Thank you so much.
The plank is not easy for people just getting into fitness or people like me with injuries.
It's just another tool for a specific use case =D
I do this on a daily. When I first started my lower back would extend and ache. My abdominals also got DOMS super bad. Now it’s quite easy. Lower back doesn’t give in i can do much more.
Glad to hear you're doing much better with them!
The basic plank helped me so much in getting in tune with my core muscles. However, don’t stop there. Advance to more challenging moves just like this man explains.
Long levered planks are awesome to warm up bracing and fantastic for hip mobility. Squeezing my glutes to the max while doing a "Pavel" plank feels awesome, then my squat feels buttery smooth. Throw in some frog pumps and I'm golden.
#squatUclub
Thanks for sharing your experiences here!
Try the hollow body position while planking. Then, progress your hands further and further out stretching forward. The arch in your back though is dangerous for your spine in that high tension position. Fyi
I also like standing one arm dumbbell press with a locked neutral spine with no vertebral movement.
Hmmm, I kind of like having my athletes do static holds for variance. Hang from a bar, static plank, hold a 100# D-Ball for 5 minutes etc. Not saying that there aren’t better core exercises but these others have their place in a diverse training program.
Thanks for sharing your thoughts!
Hey Aaron, this one didn't make a lot of sense to me
I just watched your McGill Big 3 video. Your main point for planks being crappy are they're easy, and they involve no movement (static). However, so does the side-plank in the McGill big 3, and the curl-up - even the bird dog has isometric contractions.
Can you differentiate between the pros of isometric work vs the con of static core exercises like planks? I'm seeing a lot of overlap.
As for them being easy - you could say the same about a bird dog if you don't aim to generate max tension. As you suggested in the McGill Big 3 video, clenching your fist will make the bird dog way more effective, and bracing the core in all of the Big 3 exercises is crucial. I've learnt to do the same with planks - aggressively switch on the anterior musculature and squeeze like your life depends on it. This makes them so much harder, that I can barely hold them like this for 30 seconds.
Why didn't you include this caveat?
Finally, is there something that makes the plank an inherently bad exercise? I've heard the cliche "there are no bad exercises" thousands of times, however, we all know a 200kg jefferson curl is "bad". So is there a legitimate reason to prioritise other core exercises over the plank?
Thanks for the video mate, love your work!!!
That is exactly what I am thinking. Static plank is actually pretty hard compared to some of the Big 3 exercises.I wonder why static plank is not among the Big 3.
Watch Brian Carroll about Big 3, you will figure it out
..still no reply
I've been doing this and dog dog almoat every time before the big lift and I think it has helped me tremendously with core stability and the way I lift. Awesome content!!
#SquatUClub
If a front plank is easy you’re doing the front plank wrong. Try to wrinkle the ground beneath your elbows and toes. Make it max effort rather than endurance.
I totally agree that the introduction of the medball is a necessity, but you under-estimate just how challenging a plank is for most beginners.
It is naive to call it a "dumb" exercise. Your content is great, but don't lose sight of the progressions and learning curve that most people will encounter on their fitness journey.
I love you, man
This makes a lot of sense and make the plank more interesting
I keep hearing people knocking on planks, but I feel them about as strongly as anything.
So the ab roller could be a another good workout tool? Seems like it would.
doing plank dynamical is like all what you are asking for or which is missing in the way you do plank today in video.
We are told never to thrust our glutes in the air during a plank. But as you highlight, a plank is too easy. Engaging your abs and creates slight spinal flexion but also creates much-needed tension in the abs. Do it right and you'll struggle to hold for more than 30 seconds. There is no purpose in doing a plank for 2-3 minutes as many people boast. It's too easy. I'd recommend people try this before moving on to this much harder variation.
As a result of this, your butt ends up higher, not too high. But you are no longer in a straight line head to toe. Much like here. But again, you did not put your but in the air, you naturally hinge slightly as you properly engage the abs in this position.
I just had to say, I've been doing your knees/toes out for squats and I feel it helps a lot. However, at times I feel like I am not sure if I should open my hips more, my feet more OR knees more? Or maybe all of the above?
Same here, used the tip. The squat feels so damn different. As if I was using some other muscles on the negative.
Really finding the right stance takes a little trial and error. I'd try them both with light weight, and see what feels like it gives you the ability to still squat to full depth and feel powerful.
@@SquatUniversity Thanks again! I will continue to experiment with it and see what feels best
Ab-Rollouts are a straight upgrade
Those are good too. That would just be like the stir the pot but with the hip joint moving to push out with the roller!
I like bringing my knees to my chest with my feet connected to the cables with weight. So much better!
For easy and exercise that is way more challenging try dead hangs.
I love these dynamic planks. I like trace out the letters of the alphabet for my movement.
#squatuclub 🤞 I've been commenting on these religiously past few months hoping to get picked. I have an injury really bothering me and I need your help Aaron
Today's your day! Let's see what we can do! Email me at SquatUniversity@gmail.com with the title of your email "SquatUclub RUclips winner" and we'll go from there!
@@SquatUniversity Thanks alot Doc. I sent you an email about it. Cheers 👍
Damn, you're lucky to be chosen, I've this knee pain that's hindering my squat mobility and it's been bothering for more than a year and I can't figure out where the issue is coming from.
I can't make you famous, Aaron, but I'm going to try. Subbing as we speak.
Contralateral press and unilateral pulls work much better and more functional
"This is the easiest core exercise."
*his back caving in*
His back is not caving in, it is in a neutral position.
“This is the easiest exercise “ short of breath after 20 seconds.
It depends on the person! Some people it would be beneficial and others not as everyone has different fitness levels. All trainers know this 😎
Like always pro ma brotha, reading your book cuz you worth it.
Thank YOU!!!
good luck with those planks with lumbar hyper extension
I thought this was athlean-x video, I see what you did there, I know you know it so now everybody knows it.
Terry Stover no he’s not a fraud. If anything he’s more capable and knowledgeable than Jeff, since Aaron actually talks about and incorporates the weightlifting movements (snatch and clean and jerk) and his detailed, methodical lessons on improving mobility and overall force production in the squat is more information-dense and helpful than much of the less detailed, glossed-over explanations and tutorials Jeff gives. Athlean-x is really good, but Aaron is very good.
Andrew Montgomery I’m not going to say one is better than the other. But Jeff was the strength & conditioning coach for the New York Mets... they don’t let just anybody have that position in professional sports.
@@andrewmontgomery1763 I think it's just aiming towards different audiences. Aaron is more for folks like us who want the nitty-gritty scientific ins and outs of why things happen, the cognoscenti. I think Jeff aims to speak towards more of your average gym junkie who wants to get jacked, but has begun to seek more info.
Not that I think Aaron complicates things, he doesn't - he does an excellent job of explaining things simply.
However, there's certainly some people who will get bored very quickly, or maybe don't have the anatomy background, for example, and thus the content may seem simple to us, but not to others.
I like the shorter duration videos.
It is true your argument, thank you for reminding us!
You're so welcome!
What are your thoughts on hollow body holds? Superior to ordinary planks?
I thought the McGill Big 3 is coming at us, but no, surprise! I'll give it a try tomorrow. Hopefully, my shoulder will give me the freedom to do it. #SquatUclub
It's coming soon - probably 2 weeks for that one.
Never thought of it this way....makes sense!
Thanks for checking out the video!
It depends on the focused demographic but great ideas!
Good points. Thanks for checking out the video!
Dude i always felt this way about these
I love your content but I will say your plank at the beginning was not executed well. Clear anterior pelvic tilt resting on your ligaments makes the exercise much easier. Tucking the hips will change it up immensely and engage much more core.
gonna try this on CrossFit training thx man
You're welcome!
Nice video. What about when you keep your arms raised in front of your body, arms straight and hold a band or cable from the side so that the work is to keep the core from rotating?
That would be another good variation as well! There's many possible ways to play around with the basic plank to make it more "sport specific" to barbell lifting.
@@SquatUniversity thanks. I try to incorporate different aspects of movement patterns for example from pnf.
What kind of ball are you using and where can I get one? I have a large inflated ball but it appears much larger than yours will it be ok?
That's a great suggestion and seems to be quiet logical! What do you think about ab wheel rollouts?
I think those can be a great progression and exercise!
Any tips on pelvic floor strengthening? (Especially for women during heavy squats and heavy deadlifts)
the mcgill big 3 is your answer for everything :)
Great quick informative video!! Thanks :)
Sorry. Dumb question. How do you calculate reps? Are they 1, 2 or 3 min reps? Or number of “stirs”? Thanks!
Count time.
O_O my eyes when you dropped that empty barbell.
#SquatUClub great content! Always enjoy learning new and proper ways to workout!
Thank you Josh!
This man keeps delivering great content. Check out his book "Squat Bible". It helped me add over 100lbs to my squat.
Thank you so much! I really appreciate it and am so glad to hear the content of my book was helpful for you!! THANK YOU so much for picking up a copy!
@@SquatUniversity Dr. Horschig, sometimes my right foot (mainly heel) loses contact with the ground when squatting heavy and somehow my left foot always backed me up so far lol
What's your advice?
@@therealnafis lack of mobility in your right ankle
@Terry Stover So does many other fitness channels. These are techniques and ques that are common so you'll see them in many places. Just like every algebra book will teach you common methods. Spend more time in the gym and less in the comment section looking for negativity.
Great advice on planks
Why not just use an ab roller?
You can do that too! Not everyone has access to one - but the idea is similar.
I really like this video, but I am finding the music competes with what he's saying.
Hey friend
Can you do a video on curing sciatica
Hey Dr. Horschig! What do you think about people who get all their core work from simple squats and deadlifts? Who don't do ANY exercises specifically for core?
Not a good idea. Better strengthen core independently
@@HusseinHafez But why? Do squats and deads not work the core?
@@jabberwock14 very few people I've seen squat or deadlift where there legs can lift more than their can stabilise. Core rigidity is almost always the first thing that is lost when lifting heavy. So it stands to reason the to progress while remaining injury free we need to improve core rigidity
When you position your arms like that thrn its easy
Another great vid💯💯💯
Thank you!
My question is how did he manage to let his bare knees rest on that hard wood floor without pain
A great movement!
do you protract your shoulders ideally in this exercise?
Weighted planks are great
good tips but clickbait thumbnail, implying the plank is a terrible exercise. The only thing you're doing here is making it more advanced for people who already have relative core stability and can hold a plank for a long time. Which are very few compared to the general population
Should one posterior tilt their pelvis in any of these planks variations
Yes to better engage the glutes
And deload the low back
For some reason planks don’t work for me, I retract my shoulders, squeeze my gluteus, look straight forward and don’t sag, and ik for a fact it’s not because I have strong abs because I haven’t worked them out for a year, I could probably do a 30 min plank but my arms get tired before I even feel a sensation in my abs. Could anyone help me? Is there some secret that switches on the intensity?
You need to brace your abdominals. Tense fists through feet. Otherwise it doesn't work your core nearly as much
Hello to you. How are you? How can I do burpee without make damage to my body? Thank you. Ron
Not true man. You need to train with me and see what happens. Hold a front plank for 5 minutes and we'll see how dumb that exercise is. Stances train the central nervous system , they also train the mind, and they force your ligaments, tendons, and muscles to mutate, and become stronger in order to hold your body into the stances. People who lack mental discipline (not talking about you. So don't start) will always avoid stance exercises, or static exercise if you will. Trust me
Try to be less click baity with your titles, you seem to know a lot about what you are doing, but for those of us seeking advice for stronger core, perhaps due to lower back weakness or injuries, it's misleading to tell people to STOP.
I can barely hold the normal plank for 15 seconds 😂
Can u plesae create video only for core exercises
#SquatUclub
Hey man. I also reached out to you on Facebook but I thought I'd post my issue here.
I have been injured for 7 months now in my hip, and I am losing all my hopes. It started with pinching pain at the bottom of my squat. I got an x ray and MRI and nothing was found. Months later I now have no more pain but there is a new issue. Whenever I externally rotate my left knee my groin gets stuck and gives a pop. I am able to squat pain free again but this really scares me and I don't know if it's safe to train. Maybe you know what the reason is behind my groin being so weird
I didnt heal a hip inpingement and got now (4 years later) huge knees issues, I would be careful with that, especially if it becomes worse
@@lostalbums5444 Thanks for your reply. The hip impingement is completely gone and I can do any lift completely pain free. The only thing that's really bothering me is the popping in my groin that happens when I externally rotate my knee. My physical therapist is having me to groin stretches, but I am not sure if this is going to help.
Remco - sorry I missed your message on FB. I try to get to as many messages as I can but I unfortunately miss many. So the first thing I would do is check your hip rotation side to side. Check out this blog: squatuniversity.com/2017/11/21/how-to-correctly-treat-piriformis-syndrome/. It describes how to assess hip rotation. See if there is a difference side to side. Usually popping in the groin region is due to snapping hip syndrome OR hip impingements. I have a video a few back on my RUclips that also looks into both and how to take the first steps to differentiating between the two. Usually the side plank clam shell can be a helpful exercise for both in the rehab process, I share it in this blog: squatuniversity.com/2017/10/07/fixing-hip-flexor-pain/. It shouldn't hurt to perform at all if it's right for your body. If you still are having issues, I'd highly recommend going to see a sports physical therapist as the hands on assessment a skilled professional can provide is very worth the money.
#SquatUclub
Can this be used as a quick warm up before lifts? Or better for the end of a workout?
This is an abdominal exercise. If you want to warm up do some dynamic stretches.
You could do them either way. I often like to do the McGill big 3 prior to lifting and things like this later as an accessory exercise.
Squat University thank you!
You're welcome
#AskSquatU
I'm 6'7, have a strong deadlift, shoulder press and bench. My squat is weak though! I'm having problems with energy leaks at my hips. How can I fix this? I've tried all sorts of cues but it's not working!!!!
(I low bar squat, as high bar causes my chest to collapse completely)
19 years old
do i need to breath and brace my core like valsalva during the core exercises i'm doing?
Can u please do a video on uneven hips
Is it better to do it as a warm up before our workout or after it?
Easiest?!? I can do a plank for 60 second at best while shaking like crazy!
Lol, I mean compared to many other core exercises. They can still definitely be tough!
@@SquatUniversity Is it ok to keep it still in the training program as long as its challenging?
You bet.
What about weighted planks doc? Cause thats helped me out. Is it also not worthy?
They're not bad - I just think we can be more efficient than weighted planks. Introducing movement with the extremities I believe gives it better carry over.
Try to stay 5 hours in TT aero position :D
Which shoe you are wearing in this video
your video are fucking amazing
what can you use if you don't have a medicine ball?
You should do different modifications of plank; google is your friend
How about Rumunium squart for Gluteus?
Thans :)
Newsflash...u r still doing the plunk loooooooooooool.... levels ppl levels.. also static isometrics is awesome
So the point is the basic plank is dumb because it’s static and easy? I feel dumb for watching this video.
This is a really bad comment
Better off, a dumb comment
No, the point is, there are other exercises which would help more instead of doing planks
Go back and watch again
@@mateusaugusto1812please explain then
No pelvic tilt...that’s way you think plank is easy,
How can I prevent going too down in squats?
Use tempo squats (very slow descents) to focus on your complete control of the full lift.
Which shoe you wear in this video
Lungae tutorial when?
Great video but no background music please, I'm not even autistic but it annoys/distracts me pretty much when I try to listen
Planks are a waste of time. Instead of one minute plank, why not doing 1 slow push up every 10 seconds.
I disagree. The plank is good enough without the silly movements he's showing. Even Stuart McGill advocates the plank without any movement.
Athlean x doesnt recommend the planks.
You’re arching your back at 0:17
Do planks, don't do planks, do planks, don't do planks...
That is the question...