Benefits of Reverse Plank: For a Stronger Back and Athletic Performance

[@jon-vegard8386]

It's amazing how things you used to do as a kid is considered exercises when you're an adult

[@athiefinthenight6894]

The primary school teachers knew the best functional fitness all along.

[@TheRealGuywithoutaMustache]

Doing these really helped me improve my posture, really underrated exercise

[@astar1147]

i found you

[@funnyvalentine867]

Why are you here

[@me0101001000]

@@funnyvalentine867 the man can be wherever he wants to be, in his case, e v e r y w h e r e

[@yukiehms462]

@@funnyvalentine867 kkk eae man

[@lordguts2079]

Ayeee nice seeing you here

[@lewiscollins5525]

Me: *sits on my ass* *drinks a whole Frijj milkshake* *smokes two cigarettes* "Man this is the best fitness channel on KZbin. "

[@100cents5]

You should try meth bro

[@Cab0408]

😂😂😂💯

[@VaqueroDelCosmico]

Yea I'll drink to that

[@TheWtfnonamez]

what you said is so ridiculous that I spat out my beer (I mean protein shake, definitely post workout protein shake)

[@TrugoyEveryDay]

Just keep watching fitness videos, the sheer insecurity that comes from looking at ripped dudes all the time will be enough motivation to improve. Either that or you keep the ability to relax, I want that ability back 😅

[@bfpskater]

Mate keep doing what you're doing. Your work along with a few other natural movement / mobility focused training vloggers are a breath of fresh air in the fitness community

[@AlekNik1994]

Can you share the other channels you are following ?

[@dogmaha]

@@AlekNik1994 I'm gonna bust in and just suggest checking Ido Portal if you're unfamiliar? And then Animal Flow KZbin channel, GMB, and then I've also Vivolife.co.uk - they are a vegan based company and offer free workout programmes with follow along videos on the site, I looked at the "train like a gorilla" programme yesterday and there is some flow/movement days included in it. I was impressed with it for it being free and it borrows a lot of stuff from the things I mentioned above

[@dzeliongurung3218]

“Knees over toes” and “The Bioneer” (this channel). There’s one more person that does KZbin shorts. A long haired guy that looks/is Asian. He’s pretty wholesome too.

[@dogmaha]

@@dzeliongurung3218 Strength Side?

[@AlekNik1994]

@@dogmaha Hybrid Calisthrnics probably xD

[@maisarahmonier2256]

Literally just reading the title made me go "fuck yes, just what I need"

[@bewhereyouareimhere6425]

😂😂

[@BATMAN-on5qd]

same lol

[@DESSIE477]

My exact response. Are you currently doing this and if so please share what Improvement you have seen

[@BigDoener]

You can really tell that he went all in on the channel now. The energy in the video is different, but in a good way! Looking forward to the next one. Cheers from Germany

[@rodrigodelgado4766]

I think it's the fact that he's recording the audio outside. He hasn't done this since the old days when he wasn't as comfortable on camera and he didn't have a good mic or a filter lol

[@tvshapur]

Arguably the best fitness youtuber out there. Congrats, Bioneer!

[@vrilmaxxed]

The Goat of youtube fitness

[@fartloudYT]

What he does best is throwing bunch of ideas plus theory and its up to you to go ahead and try and see if it works for you. If you are looking for strict movements then obviously thats not good for you, then again why wouldnt you want to know why you are doing the movements that you are doing.

[@williamwallace3780]

The reverse side plank is when the real gains come in.

[@gotfoutside8346]

Out, you

[@mcharbo8726]

1 - handed reverse plank atw for real. those kinds of cross-stabilizer exercises are amazing. Ok, so you've got the single leg lifts in reverse plank, now do single arm raises, and then do oppose leg + arm raises... Never have a back injury again!

[@eblingarcia604]

I’m a new firefighter, and I was wondering if you could do a video on how to train to be the “ultimate firefighter”.

[@apointb2260]

Sounds cool

[@IsawAcowBro]

That sounds so broad to make a video on, I think the best way to do that for yourself would be practical training. So like (im not a firefighter) but if you train what you work with most it would follow that you can do you job better. For instance moving around with full gear I something you do often practice cardio and standard movements with weighted vests on etc.

[@kristinatellefson4149]

Using grandparent caregiving experiences, having a strong core is really important especially if you have to move someone around and can't use proper form (like when leaning over a bed.) It helped me out anyway. Another thing that may not be mentioned enough is how doing the same thing with the same side all the time affects your muscle structure. When we would lift my Grandma I was always on her left side, which made my left oblique a completely different shape from my right one. You could also check out some of this firefighter's videos. kzbin.infofeatured

[@cockbeard]

Loads of table tennis

[@ajinkyapantode5100]

Me: knows about revers plank but wont do Bioneer: post's video about reverse plank Me: get into revers plank position, LET'S GOOO Damn i didn't expect this many likes!

[@KeithTheKing67]

lol yup, same here

[@pooppoop6337]

Sometimes you just need a beef dude to tell you to do something, it gives you that little push from a source that obviously knows about fitness to a satisfying degree. It's like if you don't like lifting too much at the gym but you have some beef dog dude cheering you on and all of a sudden you're lifting 40lbs heavier than you've ever done and actually pulling it off.

[@monstersmomma8594]

So true!!

[@ryangmilam]

Basically me in a nutshell

[@b-zar8912]

@@pooppoop6337 scoopity whoop

[@FightCommentary]

I was just thinking about the Reverse Plank too!

[@kaushiksarkar7837]

KZbin algorithm

[@joatanpereira4272]

look who's here

[@FightCommentary]

@@joatanpereira4272 I love Bioneer's channel.

[@ztaylor82]

Tube has hacked your brain bro

[@anshumankar3560]

I am really enjoying these types of videos focusing on a particular exercise and it's benefits 😀

[@spongebobgrumpypants6862]

Yet again, excellent advice articulately presented. This exercise is harder than it looks - I'll be adding this in to my schedule to try and improve it and hopefully reap the rewards...............

[@Jeffhox]

Nice to see you promoting this amazing exercise! I always wondered why Stewart Mcgill didn't add this exercise to his books, I'm glad you referenced him in this video. For the exact reasons you mentioned in this video the reverse plank has done more for my back pain than the normal plank that Stewart Mcgill uses in his books. Love your stuff, bought your training book, keep it up!

[@o0shivashakti0o]

This is seriously an underrated exercise. If you practice a lot of arm balance moves, jump through, v-sit, hand stand press this is like brushing your teeth. Neglect it and shoulder/neck pain is sure to come. I look forward to incorporating the crab walk.

[@The_Penny_Seventeens]

Been following you for about four months and my training at the park is better than my training at the gym now! Thanks you I can’t believe how much my training has changed because of your videos..:~)

[@stemcg1983]

I really love how Mr Bio just works out anywhere...he doesn't give a FUCK!! I now have to get up 2 hours earlier everyday at 4am to beat the sun to go on my field run as I can't stand being around people when doing so and i prefer the dark lol Yes I am weird, but it's my solitude.

[@jangerloff3521]

I have the same. Always jealous of people who just don’t give a hoot and train in the middle of a busy street.

[@celestialendeavors4454]

You good bruh

[@mightylad2197]

Opposite problem in the military...have to get up obscenely early and work out with a lot of people. Would rather just train alone😂

[@BathingGorillas]

I wake up at 430 to workout at home, I used to run at 5am so I'm alone too, you're not weird at all, to me at least lol.

[@a.tempest7596]

I am the EXACT same way. Of course I work at night so I am up already.

[@a.tempest7596]

This works so well. I will do this for life. Thank you. Starting at a minute hold.

[@alexprieto8277]

Hey man bought your book. Impressed you not only talk the talk but you live it. Youve inspired me to get more functionality in my routine. Thanks.

[@cheriankappen9372]

this is probably the most underrated channel ever. Legendary content!!!

[@SchuyFit]

I agree

[@tymcnish5674]

Totally overlooked these as these. We tend to naturally focus on the anterior and neglect the posterior. Great man!

[@obliqueapplications8881]

I just intuitively did a reverse plank for the first time yesterday after my cool down post workout stretch session so imagine how happy I was when this video was recommended to me! Thanks again, Adam.

[@generaftery9351]

As I've modified my calisthenics routine, adding and removing exercise selections/variations in the last couple/few years, your backlog of videos has been an invaluable resource of information for myself. You're a prince, Bio. Thanks!

[@joatanpereira4272]

I love these, especially with the elbows on the ground, it gives a great rear delt activation

[@WillyDee123]

Gonna give that a go

[@fnulnu6]

new camera setup is dope

[@Barbara-rg7vw]

Your environments are always so regenerating 😊 saluti da Torino

[@Gobelin123Philipp]

Can’t believe that I’m criticizing the big @Bioneer but: - regular plank: arms parallel and palms down -> strengthen external rotators and open chest - reverse plank: turn hands more inward and some more plantarflexion, toes pointing inwards -> open chest and additional glute, adductor, tibialis posterior activation Thank you so much for the amazing content, actually made me engage :)

[@TheBioneer]

Great tips, thanks for sharing! 🙏🏻🔥

[@oliveirasingson7592]

So r u against the RP or with it

[@missflintstone74]

Hi Adam , a video on good mornings would be fantastic. I love them but it's a rarely seen move in the gym now. Awesome channel I've recommended it so many people and they all agree.

[@weedlike2present]

Good video. Exercises correcting the posture of the 21st century laptop man are always a good thing. Personally the sticking point for me in this exercise is the shoulders/arms, so I also use a TRX in a static rowing position to achieve same back and neck activation once my shoulders are toast, good forearms exercise as well.

[@lucakanga8537]

As a boxer I must say that I am very fortunate to find your channel. Thank u brother stay blessed u and you're family.

[@cramquila2801]

From the start (not kidding) I was thinking that the picture quality was super high. Glad you have some new equipment, enjoy!

[@driver3899]

"..do things look super high definition today or something?" Me: Settings / 2160p/ 4k chest hair

[@lalithrockz]

I think the camera is that good

[@justicewarrior9187]

After more than a decade watching fitness KZbinrs and bodybuilders.. This is the only channel I actually learn something new and never disappoints!!!

[@SuvinRK]

Thank for the introduction to this new movement!

[@cygarner1834]

So grateful for the opportunity to learn more about function.

[@boatoflol]

Gosh the image looks really crisp now. Good luck keeping up with fulltime KZbin! And thanks!

[@reinaldomartinez13]

your depth of field on your camera is amazing

[@damienkelly348]

Great vid, thanks. Simple concept but always a great idea to balance out our movements. Only critique I'd have is head posture. As with the typical plank, head position is imperative. No use training thoracic, lumbar and sacral spine, if we ignore cervical.

[@andband6786]

Please, if possible and reasonable, make a flow along, 30-40 minutes, yoga- stretching, like, mobility mini workout/routine. With your top bang for buck exercises. Thank you for your work.

[@Josh_wenig_Licht]

I have had double hip surgery and back surgery, thank you, I plan to incorporate this into my workout

[@collinbanman]

Just found this and it's my favourite exercise of the week. It really feels like it combats the issues from sitting a lot. Thanks

[@Tordeques]

I think I just found my new favorite fitness KZbin channel. This was amazing, thank you.

[@xanafein8453]

Big big fan. Had an idea for a video that would help a lot of people. Semi truck drivers like myself often struggle to find workouts that work year round it would be very interesting to see you put together an isometric routine that could be done in the confined space of a semi cab

[@Issvor]

It's crazy to think that your production value has always been really good, and I honestly didn't think there was much you could do to improve it. But the camera, plus some small editing tweaks you're doing really show even more effort you're putting into these videos. Love them all, keep up the amazing work

[@epokal1]

Waaay better cinematography compared to a year or two ago, grats man really love your stuff

[@djj3357]

Thanks for your attention to the details!! 💪🏾💯

[@schubertrask988]

Man so glad I found this channel. I love your idea of «natural fitness», moving and using the body the way its meant to. Just did the push workout from your free program, and oh man! Kicked my ass hah. Thank you.

[@Fightrec]

A great addition to this is in planked position, move legs side to side in a pattern , feel it unlocks lot more

[@kylereece1979]

Im 41, and getting more interested in the "flow" movements and awesome stuff like we see here. Over the last year, I loved getting into more mobility , flexibility excercies as theres a lot of snapping tendons building up. DDP Yoga has been incredible, as has The Bioneer's new book and exciting ideas like this. I want to incorporate more of this style into training and seamlessly have it alongside the usual weight training. So once again, thanks a lot for more cool ideas and avenues to pursue with the roads of everyday training. Im gonna work the reverse plank into the movements that I do most days, so thanks again for another encouraging video.

[@Bodlasona]

Interesting I ve learn this plank way back in the gym when I was in 1st grade. Actually then our gym teacher demonstrated it on the elbows, which is more advance and more difficult but really hit the spot.

[@elieoni-6213]

Your Channel is a gold mine for training is so diverse and cool, i really hope soon can order your book in my country, not really big fan of ebooks when it comes to training! keep the good work and wish you luck and happines.

[@chefd786]

I watched an earlier video about squeezing the muscle for 6 seconds, hard, and I must say it's already helping me, been doing it ever since, subscribing today. Thank you for the good tip.

[@bhsooke]

Yup, the cam is great. Video quality a big up.

[@Bamboonain]

You have a PHENOMENAL CHANNEL CONGRATS AND BEST WISHES

[@Ruinred]

The camera quality looks great. I am really looking forward to future videos

[@kylestolk7915]

This is exactly what I need to work on next! Thanks! Your book is fantastic btw

[@PcGameGold]

Reverse plank on front two knuckle's on hard surface. Strong grip built with large jars filled with sand, gripping with fingertips around rims.

[@dasecastilloux6176]

Fuck bro that sounds brutal lowkey what else you got??

[@razorwireclouds5708]

Thanks for the video, mate! Great exercises as ever. And congratulations on the new hardware! Looking snazzy.

[@bclaydon1]

I love your channel! I injured my lower back three weeks ago doing Deadlifts. IDK what happened, I was in good form, straight back, but then I heard and felt a pop in the lower back and I hit the floor. I definitely need to ban DLs from my routine. Anyway, my obvious weak point is core, so when I get back to the gym I'll be all about that iron core. I'm adding reverse planks to the McGill Big 3! Thanks!

[@thelaundryman9287]

Damn, did you go the doctor? What caused the pop sound? Also how are you now?

[@jordanmartens5591]

Thanks so much for this video. This will help my runners knee as well as stretch my shoulders and biceps nicely. Great for active recovery.

[@GothicTeaVea]

I've actually been doing this since my injury in the military It works very well. I use this in tandem with press-ups and let me tell you it's a big difference not enough to fix everything but it's enough to definitely help out!

[@lullsbaby9321]

Me: I dont wanna do this exercise Bioneer makes a video Me: I need and want to do this

[@abigwhale1043]

Yup. That explained me.

[@niravelniflheim1858]

A few seconds in I was like... "I can literally watch the video in reverse plank... so why don't I?" I didn't even get to the end before trying it! 😂

[@amandacourteaux4587]

I will definitely add these on at the end of my glute/lower body routine and/or add it to core routine. Much obliged 😉

[@PJ808H]

You are a beast and bring a wealth of information to those that want to improve themselves. Physical and analytical, both at the same time. I follow you and have both your books. Keep it coming. We are all getting stronger together.

[@OutlawMaxV]

I think you're right, things do look crisp and its not just the sunny weather

[@richardh9828]

Great Video, it really helps! I do a variation of this to cure my back pain whenever it shows up again. For this, I lay FLAT on the ground, push my heels and shoulders down and lift my body up a bit, arching my spine just a bit. And thennm I alternate between my right shoulder/heel to the left and back. This really builds up strength along the back; central and at the sides. I will look to integrate your variations, too!

[@mbarks217]

nice. thanks

[@BuckingFeast]

Tweaked my weak right side lower back this week doing deadlifts, this might help, thanks man.

[@TGA19]

Alright Bioneer, you got me.subscribed. One of the most Unique Fitness channels on the tube.

[@ArtbyPaulPetro]

never even heard of this one! def wanna give it a go in next week's training! I love this channel!

[@Elassyahmed]

Awesome. Love the mention of Dr Stu McGill (BackFitPro). The only comment I would make, if I am allowed, is the position of your neck during the reverse plank - I wouldn't apply that much flexion to my neck especially in an isometric exercise.

[@dannysbackstage7460]

i tried it as soon as you gave an example and instantly when I was done my back felt like it was pulling everything back. I felt like my posture was perfect and I wasn't even trying, it was like my shoulders were being pulled back where they should have been. wow. (and I only did it for 30 second imaging a minute or two)

[@alexanderhalsey4765]

I've actually been using it since we first started quarantining last year. Underrated for sure👌🏾

[@MegaFriendlyCreeper]

Watching this video is the first time I've done this exercise and my back already feels amazing because of it.

[@khdur]

Once more...brilliant observations and variations on seemingly simple movements. As so many return from a year or more of less than adequate movement I am certain that many can benefit from uploads of this variety. I'm revisiting my training all the time and offering your channel to all of my students. BTW, the new set up is sweet and the resolution is terrific particularly the depth of field. Living in an often grey environment myself I can attest to the need for improved res. And as always, Thanks!

[@corynorell3686]

Your traps look absolutely monstrous lately. Quite impressive.

[@breezy8720]

Great Video! Never heard about this exercise but it helped my shoulder pain immediately!

[@trombonemunroe]

Great video bringing together a lot of related ideas in a way I hadn't seen before! Thanks for all your terrific videos!

[@jansanchez879]

Eyyy I've been doing this exercise for a while, good stuff!

[@chewyz2193]

Thanks Adam! Another great video and the new quality is awesome!

[@soulmage9]

great work as always :) My GF got me your book for my Bday thanks what I've read of it is fantastic as expected. good job with the new camera respect from Australia.

[@busyrand]

Thank you! I'm adding this to the routine. Beautiful cinematography.

[@LifeMaximus]

I've never done a reverse plank until just a few minutes ago. Me like! Thanks for this, I think it will be a great way to help increase glute/back strength which should help my running. The new camera set up is "super crispy" and looks great!

[@evancampbell7138]

Great video and brilliant new production quality! 🙌 Keep up the great work, and many thanks all the way from little old Tasmania, Australia 😌

[@MasterLukeRobinson]

I absolutely love the old bearded man with lower back pain - please invite him back in another video!

[@wesleyangel777]

This is great and sorely underrated. Same as the reverse table and dynamic glute bridges(or whatever names in different modalities). I like to turn my hands outward to the sides, which is good for beginners who may not have joint mobility in their wrists and shoulders. It seems to feel a little easier to maintain until the strength and flexibility is built. I started to name and explain a bit of photography to explain the increased sharpness, but then I paused the video, realized it had been sharp the entire time, and concluded you were being cheeky with a new camera. I was wondering if it was Sony or Canon until the end. I know your videos take a lot of time, so the weather couldn't possibly stay that well for all of these shots. Plus, there seemed to be a lot of mid-range and wide shots to really give the viewer a change to explore the scenery. Knowing this isn't how you usually film led to the conclusion. Unpaused, then enjoyed the rest of the video without distraction. Very happy for you and ability to upgrade! Congratulations!

[@TheBioneer]

Thank you! And nice solve re the camera 👌🏻 Yep chances are there will be a few lingering shots of grass while I’m still infatuated with it 😂

[@wesleyangel777]

@@TheBioneer It does make grass look far more exciting! 🤙

[@MeHowBeatz]

Amazing new video quality, resolution & details, but more importantly the constantly improving general quality of the material, including the substantive explanations, examples, methodology, progressions & everything! Thank you, thank you, thank you! :) :) :) It's been massive help to me so far and I'm planning to watch all your videos soon :) And use the ideas in my own practice, finally! ;) All the best & greetings from Wroclaw, Poland :)

[@maybeerainmaybeesnow]

Yes! When compared to the Superman, not as much lumbar/thoracic extension crushing the facet joints . Much appreciated. :)

[@toemass202]

Top notch video, the camera quality is so amazing and sharp, definitely raises the production value up a ton. Thanks as always for the hard work!

[@rileymeyer4977]

Excited for you to do the bioneer full time!

[@fredrickimhoff2541]

Add breathe of fire while holding reverse plank to increase energy in abdominal area. If you are not familiar with breath of fire, I recommend you watch a video on the technique, it is a form of pranayama. Cheers

[@devALLjapan]

Ive just started doing the back plank a little bit. This has given me more reason to keep it up (as well as the actual plank)

[@frontierlandfrank5314]

LOVE your channel and approach. Just ordered your new book, can’t wait! Thanks again.

[@HaronTiarent_harontiar]

I have been doing planks for years now and I just found out about this. I will incorporate this on my plank workouts moving forward.

[@robinnegus6499]

Yeah man, the new camera is awesome!! Look forward to lots more great content in the future!

[@thebeardednurse187]

Great quality. Great explanation of this basic yet vital exercise. Love the content and the topics you cover. Keep up the great work. This channel really is one of the best.

[@jamesnorman6089]

I feel this video is a sign as just had the worst back pain ever

[@MarkoObradovich]

You are right, I experienced it myself. And I can confirm it works. 💪

[@isaacwinters6954]

A hidden gem (truly) of plank variations and core exercises.

[@ianlain6723]

Always great content and these are going in my core training workout from tomorrow - thanks!

[@jicudi]

Athlean-X > Every Damn Day Fitness > Shredded Sports Science > The Bioneer > Knees Over Toes Guy... I love this fitness community. They are always offering up opportunities to learn from a progression of great, creative minds.