Quick Fix for Better Planks | Boost Core Activation

[@dbg7246]

Great video. So glad you made this as many of the other calisthenics ones show protracted scapulars. When I do it how you showed I don’t even shake as I used to. 🎉

[@getgymnastfit]

So happy to hear that I could help. Thank you for giving it a try! 🤝

[@Filipp81]

Fun! Smoked me. In compound 4 transition I think my hands little short 😂to get enough clearance from the floor to bring legs back. The best one that I felt was side plank with legs spread, I always did regular with legs straight. Thank you!

[@getgymnastfit]

Happy to see you enjoyed it! For the transition in compound 4 we just need to learn how to bring the upper torso higher while using the arms as a stable support for it. 🙂 No worries, you’ll get it with some more practice. I like that side plank myself…spread legs allows you to pay more attention to the spinal alignment and work of the core rather than being distracted by the balance part of it on top of those when the legs are together. 🙂 Well, keep doing the drills you enjoyed and I will get better …only if you keep all the cues we like in mind. 💪

[@WorkoutWonders101]

Great tips!

[@getgymnastfit]

Glad it was helpful! Thank you for watching! 🙂🤝❤️

[@BEATHLETIC01]

Best. As always.

[@getgymnastfit]

Thank you 🙂🤝

[@jackiedjames]

🖐🙏 it was helpful

[@getgymnastfit]

Thank you for sharing it with me! And thank you for watching! 🙂🤝❤️

[@AnneMongan-s7q]

✨️💖✨️

[@getgymnastfit]

🙂❤️

[@tanivincent2452]

Would you please breakdown the movements of the Turkish get-up. Where are parallel muscle groups working and what muscles should the brain activate and relax?

[@getgymnastfit]

It’s a very complex movement where you use essentially all the biggest muscles of the body. I suggest that you don’t over complicate that element by trying to think what muscles to engage. Instead focus on only two things while performing it: neutral spine (upper up, lowers spine) and open shoulders (tilt the blades diagonally down to the mid back). These two things will allow all the other muscles: core, arm, shoulders, leg, and hip muscles to work with more efficiency and power since now hip and leg muscles can operate with a stable lower spine and the arm, shoulder muscles can operate with the stable upper spine with core firmly connections the rib cage to the pelvis. With the neutral and most importantly stable spine and open shoulders you will be able to crate a nicely coordinated movement. 🙂

[@Wertyuiop2024]

You're a great guy and your exercises are very good, can you show me the pelvic repair kit? Best regards from all my heart, Master! ;)

[@getgymnastfit]

Thank you for your kind words! 🙂 I’ll be taking about pelvic tilt in my other video coming this Monday morning. -)

[@olegkruchek208]

I don't know why in every video I've seen, it's crunch back variation.Maybe it's calisthenics variation,and yours is more like a gymnastic view.But doing your variation of core position I feel my body's freedom.When you do the cruch in back it's just so uncomfortable to do any of exercises.

[@getgymnastfit]

Oleg, you are absolutely right. That is why I started this channel. I can't understand why some exercises are not performed in accordance with the body mechanics. This plank is not really my version or gymnastics version. It is a version that provides the most mechanical advange to us by using our body levers to achieve more force with less muscles work in accordance with the physics of the levers. Just like we would rather use a much longer stick to turn over a rock rather thant using a very short stick and compensate the mechanical disadvantage of a short lever by exerting much more force with our own muscles. I just like the first way of doing things.

[@getgymnastfit]

Also happy to hear that your back and body feel better with this form. 🤝

[@leonardpereira7031]

Is there any benefit to the "dolphin pose?"

[@getgymnastfit]

Quite a few if done correctly.

[@suijim]

Hi coach Maxim... would you give the same shoulder cues when doing a planche lean? I've been told to keep the shoulders protracted (very protracted!!!). Same with other variations/progressions like those towards planche/handstand push-ups.

[@getgymnastfit]

Hey and yes, exact the same cues for the shoulders whine doing a planche. There is no planche with protracted shoulders. One might think that they do the protraction, and believe that they are still doing it while holding a planche, when In really the protraction doesn’t not happen and goes away right after one took a planche. Please have a look at my other video “Gymnastics Parallettes Workout”. I gave an example of planche with protraction and my cues. 🙂

[@suijim]

​@getgymnastfit thank you! I'll start doing things the Maxim-way at the gym 😂 your instructions make a lot of sense!

[@getgymnastfit]

Appreciate your trust. Please let me know how it went. 🤝💪

[@suijim]

I wanted to tell you that I've stopped protracting my shoulders, and I've been holding the planche lean for 30 seconds (without too much struggle) for the past 2 weeks! ❤

[@getgymnastfit]

Super nice to hear! Great job a thank you for letting me know. How try to tucked planche for30 sec -)💪🙂

[@sch3798]

It was great, please make a video about the flexibility of the back and spine.

[@getgymnastfit]

Thank you for watching. I’ll put that topic on my list. In the meantime, have a look at my other video about the spine : Gymnastics Spine Stability Workout. It might help you decide if you really want to have a flexible spine (which is by nature already more than flexible). 🙂

[@salkashoura4928]

Hiya. Thank you for the video. When you say pull down from the lower spine, where are you pulling down from? Your pubic area? Or pelvis?

[@getgymnastfit]

Sorry, not sure I said pull down FROM the lower spine. Could you please elaborate a bit? I’m sure what the question is. Sorry.

[@salkashoura4928]

I think you said in preparation to organise pull up from upper spine and down at the same time from the lower spine to straighten then spine. It almost looked like your pelvis went into slight anterior tilt as you pulled down from your lower spine. But I'm unsure where you initiated the movement from. Its at 2.40. Reach up upper spine reach down lower spine.

[@getgymnastfit]

I see. Correct, in order to get the spine into the neutral position, we want to reach away with upper spine (up when standing) and reach away with the lower spine (down when standing). The tilt you saw was a neutral tilt, that is how the lower spine shaped. If you exaggerate that tilt then it’s called anterior tilt. The pelvis by design is not perpendicular to the floor while standing. So deviations from the neutral tilt would be called posterior or anterior tilts. By reaching out with spine into two opposite direction we want to engage all the spinal muscles that are connected vertebra to vertebra. To make the spine structure rigid. I won’t be able to answer more in a comment it’s a bit much to write. Could you please watch my other video “Gymnastics Spine Stability”. I explained the spine in much more detail there. 🤝

[@salkashoura4928]

I will watch the spine stability video thanks. I understand the theory just still unsure when you reach down where are you reaching down from? Maybe im complicating it. ​@getgymnastfit

[@getgymnastfit]

No no, I understand, it’s tricky of course. I suggest you step away from the idea “reaching from where”. Picture that you have a belt on the waist with a heavy weight attached to it, and you hang on the bar with that weight. That weight like an anchor of a boat is extending your lower spine TOWARD the floor, stretching it out, so your tailbone goes away from the mid spine. And watch that video, I hope it will clear things out🤝. Please let me know after you watched it. 🙂