Why EVERYONE Should Plank - Do it RIGHT for Awesome Benefits!

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My ebook and training program, SuperFunctional Training 2.0: www.thebioneer.com/shop/sft2
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The plank is one of the most basic exercises out there. You simply rest on your hands or your forearms and keep your body straight. This is good for developing the core, but it's also very gentle. Some would even go as far as to argue that it's pointless for most people. If you're doing push ups, after all, you're already doing a plank by extension!
But hold on just a minute! Is that really all there is to it?
The plank is very much an example of an exercise where you get back what you put into it. Sure, it can be a gentle way to develop core strength... but actually this is a perfect way to challenge the strength endurance of the core, which often goes overlooked.
Moreover, the plank can be used to practice good posture and to engage all the muscles around the core that often get ignored. The precise way you hold the position will dictate the benefits - do you tuck the tailbone? Do you protract the scapula? It should depend on your goals.
And if you're performing plank with a tight core, contracted glutes, tucked pelvis, and protracted shoulder blades... well then you're going to feel it! And it can teach you the right posture you need for moves like the planche, and handstand push up.

[@Steverodgers2.0]

0:38 “Teaches you important movement patterns” - Bioneer’s best Magic Mike impression plays in background 😂

[@TheDallasDwayne]

I was thinking the same thing. 😆

[@drip369]

Pony

[@GornubiusFlux]

0:38 Thanks for this one, just in time for Valentine's day

[@drip369]

0:38 tingles, bro, tingles

[@TheBioneer]

Damn, I forget how provocative I can be sometimes 😂😂

[@user-on3rh5be7p]

All through the ad all I could hear was "Barbell Aperol" and now I feel that this is a cocktail that the world needs

[@joelbennett1987]

Aperol really made the video for me

[@frankquinn6872]

I think I will wear my aperol while heating my dinner in the micro-wav-ee 😂

[@David_Raab]

03:36 Oh, there is a nice squirrel jumping from one tree to another in the background!

[@SonofAlbion]

We must stay focused brothers, we MUST stay focused!

[@David_Raab]

@@SonofAlbion But a Squirrel!

[@eatkunedo]

I know you're saving batman 2024 for 1mil, what about a James Bond one as well as the red hood you're also working on. I know you probably hate these comment suggestions of what to do but it would work v wel, you could take a bioneer gadget angle. Parkour, hidden strength, martial arts, being handsome you've got it all right there

[@bilalesmith6732]

I really want him to do a video about nathan drake....just talking about his strength and mobility and a possible routine to achieve something close to his physique

[@diametheuslambda]

Oh yes, a superfunctional mixture of pickup artistry, kart racing and basic pistoling, and you too can be Roger Moore. Maybe some alcohol mithridatism too

[@MrPrimitiveman]

How about the Peter Griffin or Homer Simpson training video!!

[@rickyfitness252]

He should do some Hank Hill training

[@deckerjake438]

Red Hood❤❤

[@jackwalter5970]

Your biceps flex almost knocked me over!

[@thenorthfox2609]

It did knock me over. Scared my cat and everything

[@buckyhurdle4776]

The peak is crazy, like a baseball

[@OfficialLeverKing]

Can you put together a video about hip flexors? Would love to see a workout centered around pulling the leg up and extending the legs out with bands or other “at home” tools. I feel like it’s a gap in my own training and would love to see what you’ve learned about it

[@ReasontoLiveAdventures]

In boot camp this was called the leaning rest, way back in the early nineties.🏋️‍♀️

[@BillRalens]

Front leaning rest position move!

[@39gkastor]

Been using the plank for body saw and stir the pot exercise, lately. Didn't realize how strong my core got. While watching this video I tried the front lever and got it for a 5 second hold. Never been able to get it ever before 🎉🎉🎉

[@grantpeet9774]

Awesome my ankle knee and hip are felling 20 years younger from functional training.thank you.a 65 year old fresh retiree.

[@robertomomento]

60sec work/30sec rest 15 Burpees then Plank 10 sets Hardcore workout we do this in kickboxing gym

[@Superstar_tradesman1]

That sounds brutal. I'll need to try that at Muay Thai.

[@chrisrasnake9060]

Always great to watch your vids man. Thanks for the content as always

[@forrestchristy6631]

I'm loving the content lately, thank you

[@michaelmoran3341]

During the week (skipping the weekends) I wake up and do two minutes of the regular plank (on elbows) then a yoga stretch, kind of like a reverse plank stretching with one arm, followed by side planks, a minute each side. Then follow that up with a couple of basic stretches. Great way to wake up in the morning! Thank you for the video!

[@FerintoshFarmsPhotography]

I planked for a long time, it was okay, but it doesn't do anything for hypertrophy so i moved onto weighted situps and I've been getting much better results.

[@Alfenium]

>sit-ups

[@boybull]

L-sit will tune you up mate

[@Yer_Da_]

Great knowledge, script, and demonstration. Thank you.

[@Yer_Da_]

I will start using the plank now 👍

[@S_S_G24]

I can always learn something or be inspired by this channel. Today I also learned the British pronunciation of "app-arel"

[@phoenixinthetrees1446]

Which he pronounces incorrectly (unless that's how the brand want it pronounced). It should be a - PAH - rul, in the same way you would pronounce 'apparent'.

[@HkFinn83]

Yeh he just didn’t know the word, they isn’t a British thing😂

[@DeepEndDiving]

`0:16` brilliant use of that planking trend. I recently noticed that I when I'm standing most of my weight is in my heels. I'm pretty sure it's because I have little a bit of anterior pelvic tilt, probably do do having a desk job. I say this because if I slightly tuck my tailbone, so my pelvis is more nutural when standing, it shifts my weight so it's balanced between my forefoot and heel. I want to try doing the plank with a tucked tailbone to see if that will help reverse it so that when I stand my weight is more balanced instead of being completely in my heel. Great video. Cheers!

[@Zrimbojo]

I’m a weight training teacher and I’m going to show this video next week!

[@harikyoki]

cheers, mate, for the video. completely forgot about this one n focused on other stuff. can no longer extend my arms out. I recall getting to that point. have a goal to obtain xD

[@brandonyoung4910]

Ab rollouts are so badass bro.

[@vxsuperbadxvx5792]

Id like to see a vid on ab wheel like you mentioned as i use that as my main core exercise . Cheers bruh

[@Jules_Juliani]

Im definitely going to start using planks more often.

[@Davlavi]

fun opening.

[@filip2268]

Could you show us some functional lower body workout routine/exercises or just essential exercises for lower body strength please🙏

[@drip369]

In preparation for the one arm push up this morning I was doing the shoulder lean plank just to prime the shoulders since the JM press primed the triceps for me

[@925blues7]

Everytime you post I keep thinking it is going to be the Redhood video. Excited for that one hope it comes out soon.

[@madtitan9639]

Holy Moly! Was that Blue Steel?!!

[@mikeince2929]

More on plank variations please..

[@The_Backman]

Planked to this while you told me all about it

[@nicholasmesa3588]

Excellent video. Was just talking with my Ballet students about planks. Now I have some points to continue the discussion! Thank you!

[@OldHatIdeas]

I paused the video to like it for the first plank gag haha, thanks for the laugh.

[@joebailey8294]

There’s always money in the banana handstand

[@montereyspike]

3:36 Squirrel!!!

[@ynghuch]

Hey Adam. In a standard week (or even a month) what percentage of your training is bodyweight and what percentage is weights?

[@ExhibitJ92]

Haven't done planks in a while. Have you thought of doing a video on drop sets/mechanical drop sets?

[@michael43216]

I liked what you've said about the planche, the Lalane push-up, the Dragon Flag, the ab wheel roll out, the walk out... I just find the plank unchallenging and unimaginative. Regress by working on the dead bug, turn it into full hollow body pose, progress into Dragon Flags and handstands. No need to visit planks. The only thing they might be good for, would be learning proper push up form. Maybe you can have a beginner workout that goes like this: knees on the flor pushups, one arm wall push ups, hold a plank for time. And even there, there are better alternatives.

[@randybowman]

I use planks as an overcoming isometric flexion exercise.

[@MrHubiker]

Thanks

[@zacstover1477]

Quick question since you are posting about the topic of planks: Do you prefer planks from the hands or elbows? I have always heard that planks from the elbows are better for over all core engagement but am curious about your preference!

[@michaelwebster5967]

Done planks and many moving variations, but haven’t held a single arm or single leg plank for an extended time. Including that next workout.

[@pattressel3864]

One other reason folks may avoid planks is that they are boring, meaning, nothing that requires much attention is going on. One variant that might get around this is "stir the pot". Instead of a static hold, get in a plank position, but with forearms resting on a stability ball, hands clasped. Now use arms to roll the ball around in circles, or side to side, or forward and back. The ball will try to get away, so one will have to "chase" it.

[@aK1baby]

Maybe you can consider making a sole Video just about the perfect Warm-up /cool down Routine, as this is an often overlooked but crucial Part of a Training. If this is of any intrest i'd Love to See your bioneer take in it (i know you tackled it along the Road in you vids quite a bit - but never stand alone)

[@theeightbithero]

Jedi training coming any time soon? Parkour + jumping + rope climbing + handstands + meditation + bat training.

[@Silent_Gentlemen]

Good evening sir. random question. do you use a cirvical pillow? If yes, what kind specifically?

[@Frenkel111]

Do you consider the pseudo planche lean as a type of plank? I recently started incorporating it in my workout again, and it feels pretty nice.

[@deveshjhajharia9599]

I have been watching you for a while and apply your fundamentals but my wrist is weak. Is there a way to increase wrist girth ?

[@rudyfire8748]

Adam I just got your super functional trening 2.0💪 after 1 year I will tell you about the results 😜

[@andregs.p.8047]

Ms. Bioneer approbierte.😂

[@dharmapunk777]

surprised that you didn't mention hardstyle plank, since you have mentioned Pavel Tatsouline before.

[@ktheterkuceder6825]

Oh bioneer. If fast twitch type 2a were lika that of a hummingbird could we replace them with slow twitch?

[@chriss6971]

Planks with weight plates I used a lot. 1.30 with a 10 kg 1 with a 15 kg and 45 sec with a 20 kg

[@Ppbtthl]

Looking lean as all hell recently brother

[@MR-og2nh]

In army we did so much plank or like they said a position. Benefits are there

[@rushyahr7423]

Hey bro, i stand for 12 hours a day, got any advice about feet hurting while standing that long

[@coreylai1348]

3:49 Whoa

[@brucehelppie6119]

Planks A-Z. You covered it well…

[@junkyarddogjyd347]

"Advanced Skills" watching him do the worm. His wife is happy.

[@einstu]

I have a problem knowing if my back is straight or in posterior tilt. Any suggestions to find the right position ?

[@freefireshorts5075]

Yay!

[@TheAce736]

This man needs to Stop fighting and accept his moustache

[@numje4story678]

what camera you use?

[@taolinnegar9961]

plank is a staple been working out in nature going for 25 years...

[@JustaStrongman3370]

Can you make Hanayama Kaoru training

[@jase874]

I would like more Cool Vibes and Good Moves please xD

[@herrschniedler4207]

do you do cheat days?

[@electrochick2163]

Are you having elbow issues on your one side? I hope you’re not injured

[@CJ-uf6xl]

No one needs to justify a good plank 👍

[@brottongoodfellow5932]

Does anyone else see the irony in the sponsor being a clothing company?

[@ArtbyPaulPetro]

Planks are bloody awesome! great video! btw your biceps are looking sick! makes me think of Arnold or Robbie Robinson!

[@dagoberttrump9290]

What aboit weighted isometrics? I've never seen someone do it. why is that?

[@Justifiedlue]

Not as common nowadays, but weighted isometrics are definitely a thing. Look up Bob Hoffman! Apparently, power racks were originally invented so athletes could take a huge weight on their shoulders and hold an isometric barbell squat, far more than they could use in a moving squat for example

[@pooptown7355]

0:40 mmmmmmm that body roll doh. Thanks for the video!

[@christopherellis2663]

90 weeks 🥩. Age 74. BP 113/79. There's some data for you

[@anuragdey9557]

🎉

[@tonisiret5557]

Can't get past 1:15 on the forearm plank, for a year now 🙄

[@Booshiman.]

0:39 :im sorry:

[@BadAtGaming100]

The plank isn’t my favorite, but I’d rather do that than ever a single burpee

[@aland2249]

Is he talking into a piece of broccoli?

[@nopass6247]

00:40 🤔

[@39gkastor]

🤣

[@brodiehill2403]

I came to find this comment immediately. Hilarious!

[@MrGrace123]

ROFL

[@chickendude1695]

guh

[@spartan90909]

Barbell apple😂😂😂😂

[@montereyspike]

My ex-girlfriend would make me do that plank thing for like two hours at a time, three or four times a day. Miss my six-pack.

[@MultipleC9]

you plank lol

[@BethVonBlack]

Uh-pa-rul - apparel. Not Aperol.... lol sorry not sorry

[@sion7651]

standard planks are so damn boring... i only do them when i was sick to get my muscles working again.

[@isnortCGproducts]

First

[@taolinnegar9961]

7th

[@Isnotreal42]

Watch Owen jones

[@CousinJesse1]

I’m sure it is but the static nature of it makes it as boring and tedious as watching paint dry, so the only thing your mind naturally focuses on is the pain of the lactic acid buildup. So whatever gain there is to be had, I don’t see the trade off as worthwhile in lieu of other exercises.

[@TheBioneer]

I get it! I meant to say this in the video, though: watch TV while you do it!

[@deavman]

Plank in any version becomes useless once you reach 25-30seconds hold..

[@TheBioneer]

What is your basis for this statement?

[@deavman]

@@TheBioneer If you are promoting this to acrobats, or to wrestlers, or to any other sport that is not general fitness, then I cannot comment. But possibly 95% or more of your viewers are the typical gym goers hoping to improve their performance and/or appearance. That is where plank is just another "ab exercise" that will nothing more for you once you reach the equivalent of one set(~15reps) at a given load. Else it becomes just muscle endurance which does really nothing for said goals.

[@SonofAlbion]

I found a lot of relevance about “picking up heavy objects especially at the end of the day when you are tired”. I’d find greater endurance more useful than explosive power or aesthetics.

[@meropale]

That form does not look correct.

[@TheBioneer]

Which one?

[@blinddog4288]

Please buy a real mic