The TRUTH About Planks (IT’S UGLY!)

The plank is one of the most common core and ab exercises performed every day in ab workouts. The problem is, there are a lot of mistruths about the exercise that simply are not to be believed. In this video, I break down the truth about planks so you can separate the fact from the fiction when it comes to what this exercise is actually good for.
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We start with the claim that this is a great core stability exercise. While the plank certainly is an exercise that requires you have stability from the multiple muscles of the core (not just the abs) it is only challenging that stability in one plane - the sagittal plane. I would argue that what is much more important is that you have the ability to prevent and control motion in the rotational plane than front to back. Therefore, there are better options for core exercises that you can do to promote this rotational stability while at the same time getting on your feet. It is well accepted that training on your feet has much more athletic carryover and is something that should be a goal during your ab workouts.
Next, some will say that the plank is great for developing and strengthening the glutes. This is simply not the case, on multiple levels actually. Firstly, there is no progressive overload (or significant load of any kind for that matter) on the glutes during the plank. In fact, directly the opposite is true. If you were to relax your body at the top of a plank you would find that your body comes crashing down to the floor. This is due to a deactivation of the hip flexors, not the hip extensors or glutes. Actually, if you were to contract your glutes while laying on the floor, your hips would be driven even further into the floor rather than lifting them back up to the top.
What really happens is that your hip flexors contract through the contact points of your toes on the floor to lift your body up into the plank position. This is an antagonistic muscle action to glute activation and something that actually sets you up for more problems down the road as I’ll discuss in a minute. Some will say that you can squeeze your glutes hard at the top of the movement and really feel it. Squeezing is contracting but contracting under load is a whole new challenge. The contraction that occurs at the top of a plank is not contraction under load.
When the hip flexors become overreliant or dominant over time from this imbalance, it tends to have implications on the lower back. We know that overly tight hip flexors in the presence of weak glutes will not be good for long term low back health. The exercise that you are doing that is supposed to be fortifying your lower back could actually be doing more harm than good when this is realized.
Finally, people will say that the plank exercise is great for posture. Somehow, performing this core exercise is going to promote good posture of your upper back and shoulders. You are told that you want to tighten up your torso and create stability through the scapula by squeezing them together. Once again, this is an artificial tightness that is nothing more than a contraction of the rhomboids and traps without the presence of significant load.
Now, you can address each of the flaws of the plank and perform them under a progressively overloadable resistance by flipping the plank over into a reverse plank. I demonstrate the importance of the movement and how it can be scaled from rank beginner (by performing it over the top of a bench) to more advanced (performed straight out on the floor) depending on your strength. If you were performing the plank because your core was weak however, be prepared to be shocked at how much weaker your posterior chain is than even that. We simply do not train this side of our body enough.
If you found this video helpful and want to be sure you never miss a new video when it’s published, be sure to subscribe and turn on your notifications at the link below.
For more step by step workouts for your abs and core that train your muscles the right way, be sure to head to the link below and check out the programs we have to get you building muscle while burning fat and staying injury free.

[@athleanx]

*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck! giveaway.athleanx.com/ytg/truth-about-planks If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[@eradacles]

Yay

[@K1JeromeLeBanner]

Yeah

[@danrich1788]

Never 1st :-(

[@bobbill7570]

Sick video

[@Deathhead68]

Jesus Christ I've been a subscriber for years and clicked on this every time and I never win

[@hanfpeter4190]

Who else comming from a vid that explains why you should plank daily?

[@kageyamatobio1863]

Yep just watched it 😂

[@onifacetheemo-g]

I'm dead. Yes, that's exactly what I did.

[@takeoffyourblinkers]

Yep, Jeff was on top of recommended. 🤣

[@floofflez1134]

Just watched it and immediately looked up what AthleanX had to say about the matter

[@chingjoy8823]

Sameeeee 🤣

[@mattser93]

Jeff doesn't do missionary as it looks too similar to a plank

[@maverickh9]

power bottoming targets the posterior chain much more effectively

[@jhoole1557]

He has to do it standing up. Like an athlete.

[@anishnehete]

@@PranjayVarshney wow

[@tristanfeinauer]

😂😂

[@tristanfeinauer]

@@jhoole1557 FML this is HILARIOUS!!

[@GenghisKhanPolitics]

I'm inhaling oxygen. Him: "There are a lot of misconceptions about the benefits of breathing."

[@duryan1078]

😂😂

[@MoneyShifted]

lmfao this probably my favorite comment here

[@genustinca5565]

lol indeed. KZbin creators will do anything these days to get clicks.

[@Loremipsum6665]

@@genustinca5565 You are an idiot. Jeff never told this. He is making a joke by that comment. And you are criticizing Jeff Cavaliere by saying "KZbinrs will tell anything to get views" blah blah blah. You need to train your brain muscles to get the joke

[@genustinca5565]

@@Loremipsum6665 I think you're the one that needs to get his brain checked. Please.

[@venice7493]

Me: goes and opens the fridge Jeff: WRONG

[@atlasenterprise1728]

right.... 🤣🤣🤣🤣🤣

[@TheChurchIsLikenUntoTheMoon]

Me: goes and opens the fridge Jeff: let me tell you why refrigerators are bad

[@jamilp670]

jeff: face pulls first

[@gramstalex]

Lmao

[@ritchelmacapagal9097]

Many thanks Coach Jeff! I believe you because you're the ONLY person who explained very well of what happens when planking. I myself wondered why and how does it benefit ones body, but because I see and heard this from many youtubers so I just Imitate it. God bless you Coach Jeff!🙏

[@iSven]

The more videos I watch, the less I know

[@mattawgul1759]

😂

[@yualwayscmecommenting3074]

And the wiser you become You wise ass.

[@lynette599]

lol It's the guys that THINK they know so much that actually know very little.

[@iSven]

@@lynette599 lol, just watch five biggest channels on KZbin and you will hear both denying informations. Channel one, with millions subscribers: Do that! Channel two, with millions subscribers: Don't do that! So just shut up

[@aredee4729]

If bloggers didn't purposely troll misinformation, most would have nothing to blog about.

[@hiitsme3039]

You destroying everything I do one thing at a time.....

[@ngang1957]

Hi It's me he's destroyed so you can rebuild brother

[@MrPeperoni79]

He did that a hundred times to me.

[@fe5018]

Yeah but he gives better, more effective and efficient alternatives every time. So I'm all for it. Let the destruction continue!

[@kenster67100]

Nothing wrong with the exercise if done correctly. It's more or less click bait. He does offer useful info and 9 out of 10 a better alternative

[@raurman4946]

He's just building a brand, and you are hook-line-sinker...Nothing wrong with planks unless you are injured.

[@wenwen5864]

2020 jeff: plank sucks 2030 jeff: every workout sucks

[@pavlomakarchuk]

2069 jeff: you actually suck

[@symonmykel9231]

3000 jeff: World sucks

[@velvetlies8923]

3069 jeff: the universe sucks

[@daddywanks4505]

6969 Jeff: existence is futile

[@wenwen5864]

1632716537252616736 jeff: fuck me

[@vilmospalik1480]

I see now every food will give me cancer and every exercise will give me chronic back pain therefore I will become buddha 2 and levitate to minimise risk of injury and never eat to limit risk of heart attack

[@mrginge143]

Vilmos Palik yeah I kinda agree with this sentiment, almost everyone who’s trying to give you advise will tell you about how everything else is terrible for you...

[@kevinho1922]

LMAO

[@geminigirl7857]

Hahahahahahahaha

[@vi8478]

this comment is so underrated period

[@B.Scruby]

Jeff: Becoming a Buddha and levitating is completely wrong. It doesn't minimize injury, it actually maximizes it. Levitation works out your brain in the wrong way, it's not it's natural function.

[@BK-mk3vi]

If I do this in a public gym people will think I’m possessed by the plank demon

[@renem8130]

I was stretching withmy back against the wall and elbows bent and against the wall as well (kind of like a face pull) and a guy asked me "what do you call that one, the jesus christ?"

[@cassielewis2567]

🤣🤣🤣

[@Mimi-iv7zs]

Rene M LOL

[@nadahossam8455]

😂😂😂😂😂😂

[@betweenthehammerandanvil]

@@renem8130 hilarious 😆

[@nahiyanalamgir7614]

Athlean-X, one of the few fitness channels which explains the "why" before the "what."

[@bespinoza66]

Or when

[@franciscocortes5427]

Ill do you one better, *or how*

[@notseetrump3277]

What is this the five W’s strategies game ? In order to get to the root cause of the problem use the five W’s

[@irfinity]

They keep asking why this exercise and what is this exercise. But no one asked "how" is the exercise doing!

[@nahiyanalamgir7614]

@@irfinity lol well said :D

[@SoldierXfreedom]

When he flexes his bicep, I get scared its going to pop.

[@ashutoshojha4244]

Me too😂😂

[@fffffffffffffffffark]

Why does he need to do the video topless? Ego, that's why. I guess if you want to look like a roided up knucklehead then his word should probably treated as gospel

[@SoldierXfreedom]

@@fffffffffffffffffark I think every sports trainer on youtube does their videos topless. Not for ego, but to show to the audience this guy knows what hes doing since he has results.

[@vvthetalentlessduo6976]

I

[@gabriellacavallucci9635]

Like a pimple 🤣🤣🤣

[@healthleetprequel2014]

[5:56] This is the exercise you should do instead of a regular plank.

[@christowers7307]

Bravo

[@krabbykrabby8818]

Thanks

[@selfguru88]

Thank you

[@jabrezzy233]

Ur doin gods work. thx

[@Somespideronline]

Careful, this person's a hero

[@lamnuck]

I'm looking forward to Jeff's book " 1000 excuses to show off your biceps "

[@breadyegg]

Matthew McConaughey says "Damn, he takes his top off more than I do. Alright, alright, alright"

[@DieFlabbergast]

He's got a couple of cannonballs implanted in there!

[@theintel5694]

His the live version of popeye

[@jacezaler7399]

If I had biceps like that half my video would be showing those babies off. I think his ratio is acceptable lol.

[@ericb8217]

I thought the book would be called 1000 reasons to do face pulls

[@lars48448]

Planks: "exist" Jeff Cavaliere: "I‘m about to end this mans whole career"

[@ZalyQQ]

The comments: "JEFF YOUR PANTS ARE WHITE TODAY"

[@akselk2288]

Haha supahot

[@becarefulwhatyoufish4764]

They were helpful for me when I first started doin em. But it’s been years since I’ve done em on a consistent basis. So maybe starting over but not as frequently might help.

[@becarefulwhatyoufish4764]

Jeff’s negative reviews on planks actually surprise me. I must be the exception to the “No planks” rule.

[@naturalbreed3745]

Lars K but he's not a rapper

[@sparkymmilarky]

I'm so damn sick of conflicting information. It totally wrecks my mindset and i question everything I'm doing, try something new and then bam apparently it's a terrible thing

[@daisysindiga9212]

Me too

[@gaylordmcgillicuddy8745]

Too easy?! Maybe they're too easy for Jeff's 5% body fat having ass, but a 2 minute plank is kinda tough for me...

[@uralink3485]

Do it 30 seconds then.

[@gaylordmcgillicuddy8745]

@@uralink3485 I do 2-3 minutes. Just saying, it isn't easy.

[@uralink3485]

@@gaylordmcgillicuddy8745 oh ok.

[@ctp0352]

Easy

[@ctp0352]

And I’m pretty flabby

[@krzysztofbuszek2926]

I didnt know what true hatred looked like until I saw Jeff talking about planks

[@loudloud2059]

Krzysztof Buszek lmao 😂

[@kryztofsharpe8566]

lol

[@postrero228]

Easy way out is to hate. Appreciate the knowledge cause people are crapping their backs and letting these doctors get them on meds. Let the body heal itself via working out.

[@Red88Rex]

haha have you heard him talk about the leg extension?

[@khepri2069]

or the upright rows

[@MrSaltyeye]

It doesn’t matter if I win the program. We all win with Jeff’s free KZbin videos.

[@livnwithnikoru]

Agree 💯

[@mattybhoy6522]

Eternally grateful for this guy

[@1MarkKeller]

Hear hear

[@sammyt3514]

Actually, I have spinal stenosis (herniated/ruptured discs in my lower back) and had excruciating, sporadic pain in my back and radiating down my thighs. My physiotherapist recommended pillates classes 3 times a week, which I couldn't do due to my work schedule so I ended up researching what core strengthening exercises I could do at home and the plank was the top one everyone swore by. I started doing it for 1.5 minutes 5 times a week 6 years ago and the back pain and, especially, the thigh pain gradually became much less frequent to the point I rarely get the former and the latter completely vanished about 2 years ago. So, I'm a living proof that the plank is indeed very useful for anyone who wants to strengthen their core muscles.

[@RyuuThe]

You are not getting it. If you were sitting down all day and someone tells you to walk. You walk and see the benefits. Nice but this guy is telling you running is better. He is a min maxing in bodybuilding.

[@eacali.17]

Planks are not bad there are just better alternatives or you can even spice up the plank my adding more things (like leg raises)

[@lamantonyshyn1019]

@@eacali.17 Yes I do knee touch planks for my ab workout it's been working pretty well

[@christiandatabase6414]

Honestly what this video made me believe is that you need to do the reverse plank and the normal plank for a more complete workout.

[@Controvi]

@@christiandatabase6414 That is exactly what my mind was going through. If one is ok but not what everybody promises BUT does some good work and reverse plank is better for what was promised with the normal plank....... just 1 minute plank and turn around and 1 min reverse plank. Best conclusion ever haha

[@josephyoung4609]

R.i.p the guy who set the world record for longest plank

[@darthmaul2005]

Joseph Young, I know. Seven freaking hours, I start shaking after 30 seconds but I can usually hold for 2 minutes without dying of short of breath, lol. Imagine, and the dude that planked for seven hours and something amount of minutes and seconds didn’t even look that much stranger than this dude, it’s so unreal tho the strength of some people and the willpower to keep going.

[@kifer2594]

@@darthmaul2005 power of the will always triumphs

[@fishermanphil6092]

A 62 year old, former US marine George Hood, 8 hours and 15 mins

[@AkusoStudio]

Idk how often hes training for it but one thing i know is that when the first j was doing plank it was hard even for 1 minute now i felt like 1 minute is not enough lol

[@pointchamberlain4782]

@@fishermanphil6092 i could best that honestly i just need a long straw for a milkshake next to me

[@GY9944]

Jeff: *snaps his fingers* Planks: “Oh I don’t feel so good...”

[@livnwithnikoru]

😂😂😂

[@Modioman69]

GY Most underrated comment here 🤣☠️👌💯

[@nakedbeefcake4168]

KZbin Gold right here 👍

[@lynette599]

Hahahaha

[@wilfordbrimley6938]

who's down for a solid workout of planks, chest flys, and leg extensions!

[@ronansilverknight8218]

My 3 favorite exercises!

[@CheeseBae]

Only if I can also do squats on a Smith machine!

[@iceangel5191]

i am too busy with my behind the neck press and upright rows

[@SirRisGilleo]

Not a complete workout without some front rows!

[@raynguyen8638]

V SHREDS WOULD LOVE TO JOIN YOU

[@Fireman_1125]

youtube Recommend : why plank is great exercises Also KZbin Recommend : why plank is not good exercises.. 🤷‍♂️

[@GreyDuck54]

I feel like the kid stuck in between arguing parents...

[@ethanwaitforitdavis]

Damn guess Jeff forgot to wash his black Puma joggers today....😂 after a couple years of watching his vids it’s quite funny seeing him in something different 😂

[@TheKarebear666]

Or his Addidaa 😂

[@solstice4485]

I think there was a tear on it in the last vid. RIP classic puma joggers.

[@PratapTirua]

@ethan You’re a true genius.😃👌🏻😅😝

[@PeacewiththeGraces]

Was quite shocking Haha and new shoes!

[@StallionFernando]

He's wearing the Tiro 17 pant in case anyone was wondering, i have a few pairs of these, not only do they look cooler but they last a long time too ive had some for 2 - 3 years.

[@Cody-mg7gq]

Jeff will single handedly wipe out the existence of planks

[@Moose92411]

Here's hoping!

[@simonfetwi]

thanos of the fitness community

[@muamerblazevic1837]

I'll still do them.

[@Moose92411]

@@muamerblazevic1837 why?

[@Gruesome_j]

Thank the creator of the universe

[@surfbum8069]

I have spinal stenosis, I have been planking 1-3 minutes 5-6 days a week for 2 years. It saved my life , believe me!

[@MrMohshehab]

did you get any abs after two full years of doing it ?

[@carlpenttinen6585]

i am not sure if this is accurate for anyone else, but the plank has gotten rid of all of my lower back pain and i do feel a lot better. 33 years old and i feel like im 20 again.

[@scottp6761]

I'm going to agree with you 100%

[@mfbjo6854]

I think Jeff fails to add that, while working the hip flexors can cause implance over time, a lot of people's lower back pain is caused by anterior pelvic tilt, which is partly caused by weak hip flexors. So if your hip flexors start out weak, plank is a great way of strengthening them, getting rid of that pelvic tilt causing back problems.

[@Erie0217]

@@mfbjo6854 That’s exactly what I’m having as a long standing problem and that’s how I believe plank still helps for many 😊

[@jonathansmyth-small7975]

@@mfbjo6854 that is so wrong on many levels

[@ncshuriken]

To quote that other guy: "I'm going to agree with you 100%"

[@nannz.7266]

OMG. He totally turned this exercise upside down. 😂😂😂😂

[@sitL777]

Sagar G UNDERRATED COMMENT OMG 💀

[@nannz.7266]

@@sitL777 😑😑

[@sitL777]

Sagar G wut

[@ZenZone77]

Literally lol

[@jakepaul1876]

Stfu

[@rkd80]

"Not trying to pick on it.." after destroying it piece by piece for 10 minutes. Heh.

[@poopikins]

Good riddance

[@Dajen_Tk]

Facts

[@domzbu]

Planks have worked brilliantly for me, way more core strength and stability and overall strength, from minimal input 10 mins a day for a week.

[@_catulus]

This is what always stops me getting much into fitness; there’s so much conflicting information.

[@ohhesnumb4409]

At the end of the day to each their own, make your muscles work and you’ll get stronger lol simple

[@hasoonnine]

Just be active and get your heart healthy your reason for not getting into fitness is a very bad one. If you don't know what to do then do the basics, go for walks, do pushups, pullups, squats

[@chrisgarcia6018]

Excuses

[@arthurhaag9434]

@@chrisgarcia6018 no, It is Just because EVERYTHING you do, there is one Guy saying that It is bad for you

[@ezioauditore5616]

progressive overload is real

[@stepbystepscience]

How about a strength video for those of us who do not have a gym membership

[@stevecarter2876]

There are plenty of full body workouts on YT to do at home

[@countercuIture]

@@stevecarter2876 and most of them include the plank and say it's great. We want a video from this guy

[@yaznarerkinsaw1914]

@@countercuIture Like he showed, you have to buy some equipment to be able to do stuff at one. He showed using the bands, so just tie bands to some post in your house or outside and do it

[@stevecarter2876]

@@countercuIture None of the full body routines that i've seen have included the plank

[@countercuIture]

@@stevecarter2876 And all the ones I've seen do include the plank. It's one of the most common and easiest workouts like push ups except you don't move at all. 30 second or 1 minute planks are what I see everywhere

[@hockeyfreak896890]

Jeff once put on a shirt. Upon flexing, it vaporized

[@TorquemadaTwist]

That might be why he has different pants. Glute flex = obliteration.

[@Sergeant1990]

When Jeff has a bad day he destroys populair workouts lol

[@iamsmartmethinks]

I see what you just did right there

[@robertkf1]

Now that's funny.👍

[@emsheeranstudio3459]

he's drunk lol

[@timeslowingdown]

I'm about to go watch "Stop stretching your hip flexors" after this one lol

[@SubscribersWithoutAnyVid-rj1fw]

Doctor: You have one minute to live * Me starts Planking* Doctor: What are you doing? Me: Making this minute feel like a lifetime...

[@domzbu]

Do a week of planks and 1 min is easy

[@anamariacaraman]

😂😂😂 amazing your joke, when i started working out, planking one minute felt like a lifetime, now I do it easily

[@kim-jong-un4246]

Copied comment

[@gon9684]

Bruh, not really, I did like 10 sets of that yesterday, it's ez

[@InnerEagle]

@@kim-jong-un4246 It's not copied, it's a common joke

[@judefernandez827]

I’ve been doing planks for about 6 months and I’ve got my big belly down to half and no bad posture and no back pain .

[@topproductreviews7565]

Don’t listen to this athlete guy

[@ncshuriken]

Same here, about 6 months with planks being my only daily exercise. I was seriously unfit and underweight, but now I can say without a doubt, I've NEVER felt & looked this fit in my whole life. Theres no stopping us now!!!

[@alexanderadamov7883]

Your belly did not decrease because of the planks and posture is not helped by exercise. Please be honest.

[@Young-ep8ik]

Your belly definitely went down because of the 10 extra calories a day you burned doing plank not because what else you did and your nutrition, right...

[@graceescoto9240]

I don't know what to believe anymore 😭 i just want to have great body

[@bluenotebook489]

Just sprint and walk alternatively You are good to go

[@RS-hh3et]

@@bluenotebook489 What does walk alternatively mean?

[@planetoftheapes6044]

100 sit-ups 100 squats 100 push ups 1 hour plank And a 1 hour run Every day for 12 months

[@RS-hh3et]

@@planetoftheapes6044 They say sit ups are bad for you..

[@RS-hh3et]

@Sam The Scissor Okay..so I "missed something"...could you explain it to me...?

[@lyndseymc]

Jeff: "Here's the truth about planks." Me: *Never does another plank again*

[@ldphoenix3]

Lyndsey Coyle lmao same

[@adriangpuiu]

Inverse planks for better health :))

[@Ladymusicc]

Well I'm going to stop doing planks as I have been. And do them in reverse.

[@phattacorider]

I stopped doing basic planks after I hurt my back jumping out of an airplane. I can feel the isometric hold of my abs and hip flexors, but at the cost of the comfort of my lower back. After a few seconds my lumbar spine hurts like hell. So I do rotational things with those planks instead.

[@Zetsuke4]

Good.

[@bilalali5736]

Me: peeling banana Jeff: you're doing it wrong

[@daxamite2111]

Me banging my wife Jeff: your doing it wrong let me show you

[@xperimentsqf3823]

🤣 🤣 🤣 🤣

[@himalayanwandererrr]

For the 99% of the people who are not training to be athlete, Plank will always be a good exercise. Jeff likes to go against the grain, and sometimes he confuses more than help with his analogy. We need challenges, but calling the standard core exercises redundant is bs. there always will be place for Pull-ups, Push-ups, Planks, and Squats. Do it correctly, it can't do you harm.

[@vickynewton499]

So, planks are bad for athletes?

[@aptwo916]

@@vickynewton499 How do you get "Planks are bad for athletes"? are you like. mentally r*tarded or something?

[@BahamaAdventuresUnlimite-ns2nj]

I totally agree! It is a very useful exercise with so many modifications and there aren't that many core exercises that are so simple.

[@ernestd]

he didn't say planks were bad. He just said that you were lied or misinformed of its specific benefits

[@lupeooo]

Yes, I dont like his bullshit talk

[@deavman]

I hate jeff cavaliere...because I am a professional contrarian and I can't find anything wrong with his videos.

[@luwado]

hahahahah every athleanx hater basically

[@dreadgolf]

ROFL

[@jbarkley4198]

😂😂

[@brysonadams1693]

deavman if there’s any haters that’s the only reason why

[@M_Archive]

LMFAOOO NO FR

[@danielpalma3526]

Makes a video about planking , still finds a way to show off them biceps 💪

[@paulswilliams.9226]

Lol... planking, I do loads of them when I'm on my own...🤣😂🤣

[@danielpalma3526]

@@randyrazor6780 highly doubt it since he works out for a living

[@LThill-ks2uz]

biceps? I thought those were grapefruits.

[@pugowner1347]

For every exercise someone tells you is a good one, there is someone out there to say "no it isn't". Just stay active and get regular, undisturbed sleep.

[@s3rj81]

I have scoliosis because an old ankle injury. I'm implementing a few of your exercises in my ankle rehabilitation routine and I have to say your channel is one of the most truthful channels out there. Pure science method. Respect. You're seriously helping people man.

[@ziltoid420]

What jeff says is gospel for me

[@mrsbobanna]

Every time Jeff flexes his back I feel like he's going sprout a pair of wings and fly away

[@palomasouza9590]

lol

[@wrickyberwick3367]

Hhhah

[@faith5401]

Hahahaaaaa 😂😂

[@angelodavid7576]

im a physical therapist and all the things you've said makes a lot of sense.thank you for this valuable info.Guess i have to think of better ways to improve the posterior chain

[@uncopino]

angelo david while making good points against plank, didn’t he just make points pro hollow-body-planks? at least about the hip flexors and the scapular position

[@angelodavid7576]

Jacopo Tersigni he did. i guess his point is there are more specific exercises to improve core strength . another good point he stated is that dynamic is better than static loading.

[@profiyntroz5186]

And will this type of reverse plank cause anterior pelvic tilt?

[@Bojanarules]

@@profiyntroz5186 Well if you activate the glute it wont cause the tilt. His version of the plank will activate glutes more which is what you want to do in order to prevent the tilt (caused by the hip flexors). Also in his version of the plank the glutes will be loaded properly since they have to work against the gravity and help you hold that position.

[@profiyntroz5186]

@@Bojanarules thanks! Much appreciated!!

[@marcosjimenez7046]

Ive done planks many times and it has helped strengthen my core! Love how it feels in my core! To each its own! Do whatever feels good in your muscles!

[@isaacsway5855]

with this logic, the hex press is good, feeling a muscle doesnt mean its being worked

[@isaacsway5855]

@@altar8243 lol no

[@garbles46151]

@@isaacsway5855 lol yes

[@Asthbendriel]

His main complain is that there is no load to force the muscle, but the missing point to me is this is great for beginners like me because more often that not we are not strong enough to fight gravity against our own muscle mass, that is the weight load against the muscles in this exercise. If you are strong enough yes planks will not give you benefits (which is why I find wrong the amount of people that do this exercise for long periods of time and I agree with what he says because staying that much longer will increase the negative effects of it) but if you are not, it will help you create a stronger foundation.

[@jameswilson2388]

Thank you

[@HKLurch18]

Physio here; Very good video, your explanations are great. The regular plank is often mistreated as a posture-improving exercise, when all it does is increase the load of the anterior chain of your muscles. Good job in including the reverse plank here as well. As with all muscular dysbalances, one should first get examined by a professional before starting workouts like these, the reason being that each person has their individual dysbalance and posture deficiencies. Some need more tension in their abs, some need more in the posterior chain. To get a good idea of what you need for yourself, simply look at your daily schedule and reflect:"what am I doing most the whole day?" Desk job and lots of sitting? Quite likely you got too much anterior load and need to fix the tension in the posterior. Lifting a lot without proper technique? You're likely to just hang in the vertebrae-joints and provoke lower backpain because your abs and back muscles don't harmonize. Again, very individual topic, but try to get an idea of what your body actually NEEDS.

[@petrlaskevic1948]

Thanks, this comment should be on top of the comment section. It really is individual, different people have different strength imbalances

[@Vignesh-qz4wq]

Will plank helps to over come APT or not?

[@peterg91]

Great comment

[@krishbhalla4789]

My boi rocking white joggies for the first time in his life. Finally remembered to change his joggies lol.

[@mnutt5049]

The usage of trouser, not once, but twice, made my day haha.

[@ko300zx]

Thought I was on the wrong channel for a second.

[@Rocket4ce]

Ima wear white bottoms now.

[@theitalianstallion973]

Big rear end risk though if you know what I mean

[@AndreaAustoni]

False. He wore them in the past and got grief over it.

[@m.v.a.l7669]

I wonder what plank from Edd, Edd and Eddy would say about this 🤔

[@DavidianCrest]

M.V.A.L He actually wouldn’t say anything at all.

[@cornpit77]

LMAO!

[@koolertrek]

The basic plank exercise, with good, form was instrumental moving me to more advanced exercises. I was deconditioned when I did the plank and progressed with it aver a few years, or so.

[@cwiehle0]

Thanks Jeff. I’m 46 and just now starting to strengthen my posterior chain and seeing benefits thank you for this

[@joeabdo7343]

Man I wish I could train with this guy for 3 months, the knowledge alone is priceless.

[@paulswilliams.9226]

Yeah me too, he inspires me to be a better version of me. who we all could be if we put our hearts & minds into it!...💪😁🏋️‍♂️

[@antonia7277]

Yeah, he's genius

[@paulswilliams.9226]

& worth every penny!...💪😃🏋️‍♂️

[@PakhtunBae]

I want to be his room mate

[@PublicEnemyMinusOne]

I want to be his bicep

[@kczleon735]

I nearly thought that he wouldn't mention a face pull in this video... i'm such a fool!😂

[@wavy5654]

It's not a workout without face pulls.

[@tacticalchunder1207]

NON-NEGOTIABLE.

[@izazahmed7303]

Roberto Marshall hahaha watch today’s video

[@Silent.Program]

This video is extremely misleading! If you are a beginner, planks can greatly benefit you and stabilize your core. The arguments made in the video highlight what could happen if you only train planks or practice them wrong. People who already are pretty fit and have extensive core strength (like the viewers this was originally intended for), might not benefit from planks as much as people who sit at a desk all day and haven't left the house in the last few weeks. Both groups have different needs and preexisting abilities. Whatever your fitness level: get a balanced training routine! The right combination of exercises can eliminate the individual problems. If you want to practice planks, you probably should combine normal, reverse, and side planks. And *please* double-check to do them correctly!

[@mariajagarcia24]

Physical instructors saying Plank is the safest way to strength your core.

[@ramninth7732]

Idc, Jeff awesome

[@lt_fitness988]

Could not agree with you more, well said. Of course you should be doing other exercises like side planks, pallof press, pallof hold and so on. Telling people that normal planks do right is bad is very misleading!

[@milkeyway7105]

But every time i do plank i don't feel like my abs really burning :( also i feel pain on my lower back. And i obviously can't afford gym so no I can't do pallof press nor pallof hold

[@kizoritoram9956]

@@milkeyway7105 maybe you don't do the plank correctly in my opinion? For the first time I'm doing plank my back was hurting too. After I practice doing it correctly the pain is gone.

[@GLOKD]

I've added planks and side planks to my gym routine for 3-4 months- my gym instructor swears by them. My abs are more defined, my core is much stronger (increased from 30 seconds->2 minutes) and my lower back pain is gone. Maybe I'm a physiological anomaly, but I disagree with this video.

[@notchedbandit]

I would assume it's just your gym routine and not the planks that makes the difference. Come back when you only do the planks.

[@lynngarten5804]

GLOKD - Keep up the planks. Remember, a push up is a plank in motion. Mountain climbers are planks with benefits (try them in slow motion!). Lift dumbbells in the plank position. Lift one foot into the air. And on, and on … It’s about increasing resistance to fit YOUR needs. Blessings to you.

[@GLOKD]

@@lynngarten5804 Thanks for the advice Lynn, I was actually thinking I'd need to add some difficulty into the planks soon. All the best to you too.

[@metalnat27]

@@notchedbandit I only do the planks. And the results are literally spot on lol.

[@dan316316316]

When I was in physical therapy due to a work injury, I was doing planks as part of my regimen. My core was strengthened as a result. I am now doing planks during my workouts. I guess it depends on who you want to listen to.

[@magicagrnub620]

Dan Annweiler No one cares. I'm blind due to the reslult of this goddess of a man. Just know that you won't be safe in the long run, continue with your silly planks and sit uups.

[@RaiderOnTheStorm]

And you are right!

[@popcorns6472]

You can listen to more than one person. Planks will certainly aid you with gaining core strength, but there are far better exercises you could be spending your time doing. Why do static planks when you could do loaded/dynamic exercises instead?

[@magicagrnub620]

Just bored Ironic isn't it? Plus its a joke an indirect insult to the message. Nothing to be taken serious just coming along to say of how unethical planks could get to be, my apologizes.

[@coolnoah8183]

@Just bored I don't think Jeff disagrees that a plank can strengthen your core, there's just better exercises you can do that achieve the same result without the negative side effects. Not everyone knows the ins and outs of every single variation of every exercise. I personally choose to take my info from a man who has clearly lived and breathed exercise and workouts all his life. He has a paid service that he promotes but he still delivers an ungodly amount of free content which says to me that he actually cares about getting the correct information out into the world

[@patrickploenzke489]

A core and low back stability guide for us old guys with chronic back pain would be awesome Jeff Thanks

[@WaltLQ]

Refer to Stuart McGill

[@Danyy2000]

Y pls

[@WillowAreal]

Patrick Ploenzke agreed!!!

[@SoulFullOfMusic81]

Yes...exercises for discus hernia would be great

[@noeltaylor3594]

@@WaltLQ Man, I tried McGill's 3 exercises for low back pain and the "bird dogs" hurt me. The other two were great, but getting on all fours and lifting leg and arm simultaneaously damn near killed me.

[@fitnesscoachswatipawar7466]

Seeing more fitness videos just adds a new question for me 🤯🤯

[@PlzTouchSomeGrass]

I was looking up ways to improve my plank time for an upcoming competition and now I’m doubting all my life choices...

[@Shlogger]

back to the drawing board

[@josephjoslin4678]

Jeff DESTROYS planks by putting the science back in strength.

[@garbage23]

Jeff EIPICLY DESTROYS planks with SCIENCE and STRENGTH

[@becarefulwhatyoufish4764]

Weird how 2 words ending with “nks” and “ngth” actually kind of rhyme

[@johnwig285]

@@oxcart thats where the importance of meta analysis comes in, to determime wether the scientific concepts and theories have been properly applied to the research with consideration of other factors. rmbr the belly fat research? even though it has been backed by new scientific explanations n results, does it mean the other scientific concepts that debunks spot reduction is false? secondly, ppl misintepret his research, concluding that he said planks are good when that isnt his point.

[@David-jz1ie]

With facts n logic

[@anishnehete]

Lol

[@mikeminter4773]

This man has saved me from injuries and got me in the best shape of my life. I hope you know how much you inspire us. Thanks.

[@michaelachristine8495]

I'm sure some will disagree but I personally feel like this really depends on how you're focusing your body in a plank. There are also many plank variations that can target glutes/obliques/etc. If you're concentrating on pulling the belly button up and into your spine as well as lifting the front of the hips to avoid the pelvis going into an anterior tilt, this should also alleviate low back issues. Now the thing about shoulder protraction is true for sure, I have been thinking about this lately as I do have rounded shoulders that need correction. I have been doing planks for years and years as a dancer and I love planks. Maybe they aren't the best for people trying to build heavy muscle though. It's definitely better for long/lean muscle toning. I like this reverse plank he's showing though, I may start incorporating this in with regular planks to balance it out. I do worry about anterior tilt here in the pelvis though, but I guess if you focus on what I was mentioning before that should still help take the load off your lower back.

[@coolbasty]

Planking has helped me a lot. I didn’t know I was doing it incorrectly until my back hurt. 4 minutes of planking for few days has made my back miserable to the point that every move I make my back hurts. So it’s really important that you know what your doing when you plank. To correct this, I bought a big mirror so I can see myself when I plank and be in the right position all the time. Right now, my back pain is all gone and I’m currently doing planks everyday for 4 minutes and I’ve never been feeling so energetic and healthy. It has really improved my posture and strengthened my core. Also my abs is showing up again. I no longer do crunches tbh.

[@XTRABIG]

Planks have helped with my overall strength and especially my back.nkt to mention my core is stronger So I'm not sure what is correct.

[@ytubeanon]

another video I saw said it's counterproductive to do more than 1 minute of planking

[@Abhi-rd4me]

Jeff Cavalry is my favourite American Civil War infantry regiment.

[@TorquemadaTwist]

Can't think of who I'd rather come charging over the hill if me and my men were pinned down by the enemy yelling his battle cry "What's up guys, it's Jeff..."

[@AllieEm1]

Bruce Dunn 😂

[@vanessalarkin1583]

Planks helped me tone up so much and my stomach muscles arent weak anymore, they used to tear so easily

[@grinderdm]

Thanks for this exercise, Jeff. I got a lot of problems with my spine and felt the need in something like this instead of usual planks.

[@canicebarbone8313]

This was incredible! Thank you. You hit it on the head and were so good in explaining each detail.

[@tremendous1163]

Jeff: Don't do planks, they're too easy Me: Say no more

[@keithdavis8461]

Haha!

[@user-ee5eb7ku4j]

@SniperShiv - Roblox @Beef Wellington calm down you guys, it seems to me Jeff just doesn't like the plank, his arguments are lil bit amateur, although i agree that the article he put is misleading, but if you want to get benefit from a plank you got to do it right, for example check this video kzbin.info/www/bejne/fF7RgpKBf8yZebs plank is about core and great body weight exercise

[@JamesTangFitness]

How about try planking on two, three or four gym balls?

[@yasminhusain213]

😅

[@metalnat27]

HAHAHAHAHAHAHAHAHAHHAHA

[@shawnishere1494]

Jeff might as well drop that "plank" diss track....

[@emmanuelbalraj8521]

lMAO!!! Now we got back pain! We used to best buds! But look what you've done! Now we got back pain! Hey!

[@aakarshan01]

@@emmanuelbalraj8521 and now that's a problem. U don't improve my posture. Or help my glutes at all. And now we got BACK PAIN. (I can't make lyrics)

[@emmanuelbalraj8521]

@@aakarshan01 lol! better than mine

[@redsanity_182]

Thanos is that you? lol

[@zeus___4757]

Yes omg wtf why didn’t I think of that 😳

[@Garahan]

Makes sense 🙂 I do inverted rows instead which seem to help with posture and I still do planks but once a week and hold for two minutes as it helps my serratus anterior activation (for my scapula winging)

[@milenafernandez]

I always assumed it since I found out and practiced the plank, I thought it was my bad posture but no, no matter how hard I tried to correct it, the lower back pain was still present. So today, thanks to you, I can confirm that my suspicions were true, and that the plank is not the ideal exercise and can even be counterproductive due to lower back pain. Thanks for the excellent explanation, I'll be your new follower from now on, even if I have to translate everything because I only speak Spanish hh . 🙏🏻💪🏻❤️

[@miracledoh4020]

is your lower back pain gone now?

[@deesnoop]

I mean, I'm already in bed, but I guess I can get up and try a reverse plank right quick.

[@force5926]

LOL...

[@Fire-dk4pi]

XD

[@terah101]

LOOL convenience at it's best

[@profiyntroz5186]

And will this type of reverse plank cause anterior pelvic tilt?

[@fluffnight]

Did you succeed in getting out of bed to try it? XD

[@younghustle3054]

Athlean X the guy who kills all my workouts

[@hiesman6]

Lol he does!

[@neverforgettodofacepulls782]

No offense but you should check your exercises if Jeff had a problem with it and ends up killing it.

[@sobster123]

@@Wolf-hd1hr it does if it's coming from JEFF CAVALIER ATHLEAN X. COM

[@brad2416]

Wolf just stop already...it’s not just one guy it’s JEFF CAVALIERE

[@joseyuyarimilianmartinelli750]

@@Wolf-hd1hr well he didn't say it was an alternative, but a complement

[@New_Definitions]

So many of your points in this video are spot on. Thank you for your points, although lets be honest your issues are with planks that arent.actually planks. I actually personally do like using planksthough but using the rkc style (so crushing feet and elbows together through core) and getting clients to concentrate on and feeling serratus ant. I havent personally found an exercise to explain getting that movement at the shoulder blade around the torso. Do you use a different go to for teaching that? I also tend to think of it as a good foundational exercise as well to build into press ups. For your reverse plank thing, there is a really good version between 2 benches, with one elbow on each , called a Chinese plank somewhere I think. Tl:dr most of your points aren't about the plank, they are about something else,.weird exercise that people hang out in. Shows just how badly some things are taught and the value of trainers like you who know their anatomy.

[@sFoster83]

Great video thanks! I would have made the quick suggestion of raising one arm off the ground, along with the opposite leg, while in normal plank position. it's a pretty classic yoga move and when you put the plank on 2 points of contact instead of 4 its part of a complete breakfast.

[@psycojesusuhh9725]

World war 1 World war 2 Vietnam war PewDiePie vs T series Jeff Cavaliere vs Planks

[@Flamelance_Accendo]

Jeff Cavaliere vs Flies > Jeff Cavaliere vs Planks The correct order

[@kadenmaddalena7166]

How the fuck is Vietnam worse than ww1 and WW2

[@bigdaddykarl7220]

@@kadenmaddalena7166 use yo brain m8, he did it after the historical order...

[@Music_Sonix]

And flies lol

[@Teazer000]

After this video The website of Adidas crashed after a huge amount of orders

[@delboy9617]

lol i'd be interested to see if he keep's wearing Adidas, sponsership?

[@richardgp3234]

Just wait for adidas AX series

[@roadstar499]

i do planks of many variations along with other exercise... they do work...even flexing builds and tone muscle... there is nothing bad about planks incorporated in routines..

[@rightsaidralf9018]

Thank you Athlean-X - it seems like there are still too many experts out there just regurgitating what has been told to them, and too few really trying to understand the basic principles. Muscles contract, and they attach to bones. If you know where they attach, you know for which movements they are needed. Thanks again and keep it up!

[@Far-cw8sh]

Face pull and Jessy is the best love story.

[@JulesLife]

7:00 JEFF MADE SOME FACE VEIN LENGTH GAINS!

[@danfors1333]

dick root all the way up to the face.

[@johnrogers8836]

Damn! Thanks man.... I’ve been experiencing an unusual amount of pain in my hip flexors as I have been increasing the number of push ups .., with this explanation fits.

[@corbynx.a.v.r2776]

For those who may be slightly more confused or concerned, at no point does he actually say that planks are bad or ineffective as a whole. He only stated what planks do not do/are ineffective at working, as opposed to contradictory information on a webpage. I’m sure this has and will help a lot of people, especially regarding the reverse (inverted/hollow-back) plank. Will definitely add it to my quarantine workouts. Thanks for your hard work Jeff.

[@Bader-xt4sn]

Well said.

[@SoumilSahu]

Thank you. The amount of people straw-manning his arguments is insane

[@johnmccourt000]

he says they can tighten up the hip flexors which can lead to problems

[@nickd21d]

20 seconds into the video he shows 2 videos titled"Planks suck", "Planks still suck" you're right. He doesn't say they're bad. He says they suck

[@darkmoon2744]

@@johnmccourt000 U need to re-phrase that so it is better. If you spend multiple minutes doing planks it will harm hip flexors. Not if it's minimum like 1 min.

[@Haassan1]

Athlean-X is like the ultimate conventional exercise hating channel.

[@mothercoconuts6765]

1 step left 1 step right *You're doing it wrong*

[@tshepomathibeng3423]

Facts🤣

[@hadiyazid]

For me, I just do basic planks if I wanna get really sweat and after that I always feel energetic and feel more motivated to do more movements.

[@oliverwraith]

exactly that, i use them for muscle activation. as do many of my collegues in the industry. hes right about the gluteals, i think to join the top of the femurs together to go for a deep pelivc floor activation. i take a lot of what this gent says with a pinch of salt, many things are fine but equally depends on the body of the person who your working with.

[@youwantmyname9208]

Yup, in one of my workout, I always put plank in the middle because of this. And I can safely say it worked strengthening my arm and abs

[@hzhz8982]

You're truly amazing Jeff. We know that u know exactly what you're talking about & you're sharing all these valuable information just for free... I'll find a way to subscribe/purchase one of your programs as an appreciation from myself (One fine day, they're quite expensive in my local currency).

[@IvanOfficial01]

So what I think I got from this vid was that the traditional plank is an ok exercise, but not the most effective. The reverse plank shown is more effective. Thanks!

[@willemienmancer8508]

Thank you, thank you, THANK YOU, Jeff!!! I'm 52 years old and I decided 13 weeks ago I'm tired of the way I looked and felt about myself. So for the first time in my life, I stepped inside a gym! I have had no instructor for the past 11 weeks relying only on my self. I've been doing 4 sessions of 1-minute planks every day after every workout 5 days a week and boy were they difficult in the beginning! I've been doing full body workouts every day for the last 13-14 weeks with tremendous results! All though I've picked up weight, I'm not worried about it seeing its all muscle mass - I've lost 36,5cm since I've started working out! I'm always looking to improve my workout sessions so as not to stagnate in my exercises and your videos here on KZbin has been my constant guideline and it WORKS!!! I LOVE the soreness the next day cause that to me means I did something right! Thank you for showing me an improved version of the plank as it will benefit my workouts even more!!!

[@YeesOlsson123]

Oh that's so amazing :D I bought one of these trainings and I can tell they are intense so i will recomend them. as Jeff say " you can train long or hard but cant do both " its truth in that I think :)

[@miika35476]

wow, thanks for that reverse blank. I've been trying to figure out exercise for that lower back. This is awesome :D

[@DavidAdiv]

Since I start doing planks my abs are stronger and my lower back is stable, I am not sure what is he trying to say

[@larrybrown9301]

Glad I watched this, I have lower back pain from a injury and makes sense now!!!!!

[@sttvoyager1727]

Jeff: “PLANKS ARE TOO EASY” Me: I can’t even do a plank!

[@gotentk4]

a plank? it's not countable

[@mariajagarcia24]

Your core is weak

[@mariogutie3456]

The miss information from the article Jeff read got him fired up. Bravo👏👏👊 Thank you Jeff Cavalier.

[@hectorhernandez2405]

I can’t wait to show people how to plank in an effective and meaningful way.

[@catkeys6911]

Thanks for the tip on reverse planks- they make a lot of sense in terms of balancing things out.

[@toastrecon]

There's a reason this channel has 7.4M subs. Awesome and informative content like this.

[@keerthi4513]

Oh my god! What an eye opener! Is there a program from Jeff that focuses on fixing common weaknesses and dysfunctions?

[@neiltaylor7328]

This was very helpful! Appreciate these insights.