The Side Plank Builds Strength Where You NEED It!
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- čas přidán 27. 05. 2024
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The side plank is a movement you might dismiss as being unnecessary. Maybe you think this is an exercise that belongs in “toning” videos and Pilates classes and nowhere else.
Maybe you hadn’t considered that it might be a powerful tool for building functional strength and healthier movement. Maybe you didn’t know that it can combat back pain and build a stronger spine in the often-neglected frontal plane! Maybe you didn’t realise that it can improve hip stability and mobility and even give you a bigger squat!
In which case, you might also have overlooked how side plank strengthens the obliques creating a more detailed and shredded-looking mid-section.
And you might not realise that it’s perfect for addressing imbalances, particularly in the QL muscles.
Things get even more interesting once you discover all of the side plank variations, too. These can make the movement significantly more challenging AND more effective for even the strongest athlete.
So, yeah, reconsider the side plank! Whether it’s to build stability and healthy movement into old age OR whether you want to get a better squat and greater athleticism.
In this video, I’ll discuss how to perform the side plank, the best variations, and how to get the most of the myriad benefits. Let’s go! - Jak na to + styl
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CZcamsr great ido portal and you great. U know ido portal???
Plankety Plank? Do we win a Bioneer Cheque book and pen?
Pls make a video on how to increase height i am 18 yrs old boy with a height of 5 feet and 5 inches.
Pls brother 🥺🙏
Hey you should look up The body electric it's a book about how chi healing might work
Oh you should try the peptide five Amino 1 mq
The true enthusiasm Adam has for practical fitness, and his eagerness to spread the knowledge he’s obtained; and let’s be honest, his wholesome personality, makes him an asset to the fitness community…let’s get him to a million subs.
Much appreciated, Bioneer! 🤘🏼
Classic example of why Adam is my favorite fitness CZcamsr. Helpful to people at all levels, visually interesting videos, does NOT take himself too seriously.
I've been doing these sporadically, and I'm going to incorporate them more regularly. Especially the Copenhagen Plank, I hadn't seen that one before!
He is the best fitness guy out there
I don't ever do the side plank, definitely going to start now. I usually just use my ab roller, but you've opened my eyes. My sides are getting neglected.
I find that your videos are becoming more personal in the way that you incorporate more fun and also let us see the exercises that you struggle with / have not performed with perfect form. I find that I like that because I like you as a person. And the videos cinematography also both change and improve with these elements. Well done!😊
Yes, I find Adam more relatable and "real". Him working out at home, with kids, work, etc.
Not focused on just one way of training. Good sense of humour and seems like a nice guy. Wealth of knowledge. Great channel all round really.
Showing he can't do everything perfectly is a welcome change to most fitness channels.
Realistic and not full of BS.
I do side planks from the knee with the other leg raised, then regular, full side planks, then Copenhagen planks and the combination has been doing wonders for me. Those combined with bicycles and especially straight leg bicycles, my nemesis. Thanks for all the variations.
I dance Ballet AND I Skateboard, side planks and Animal Flow type movements have been phenomenal at keeping my body connected throughout, head to toe!
Ballet and skating is a pretty cool flavour combo
I was told to do this by a physical therapist. Im excited to get stronger in this area. Thank you for this video 😊
I realized a while ago that holding the side plank was challenging for me, so I began doing it a couple times a week, working on my weak areas. My core looks better and feels stronger with them in my routine. I also like to hinge the side plank, lowering my hip and pulling it back up higher for fuller range of motion.
Bird Dog/La Lanne holds for stabilizing rotational strength! ( one arm and contralateral leg in a Superman Pushup )
Great episode. I’ve used a knuckle side plank for years as a hand bone/lower arm conditioning exercise, with some vague sense that it was good for my shoulders and spinal erectors, but had no clue it had so many benefits. Thank you for this video, the side plank is so totally in my regular programming now.
Needed this, thanks.
I respect you for placing education as the main source of your videos. Its really helpful, it gives us the reasons to keep them even though they seem boring and useless but really the are not.
Always with the greatest timing
I have been doing plank "crunches". The stretch at the bottom is excellent and they definitely enhance the mind/muscle connection to the target muscles.
Just added it to my training program. I have been following Adam's channel for about a year now, I have learnt so much. Improved my training and outlook on fitness 💪 🇳🇿 if i see people rolling down the street i will know they are also bioneer people
Informative as always.
This was a class video! Thanks Adam!
Great video. Thank you.
As always great explanation! Great videos dude. Keep it up!
Yes this video was very informative. I needed this 👍
Still use planks, with or without weights. I add the table top to a rotating core circuit eg 1 min per side. Front plank side plank, table top, side plank.
You can add a weight or increase time up to you.
Thank you! Great video. Good advice as always.
Side plank marches are a fave of mine. Very useful I think.
For obliques one-arm pushups are FIRE
Thanks! Very useful.
I will definitively start using this! Thank you for the great explanation!
Adam, Awesome Video! Thanks for Sharing! ☕🎯🔥
I went from dreading core, to making it a main priority. I love utilising Yoga poses such as this side plank to improve my daily performance and physique.
Been doing the ‘dip’ side bend variant with the raised legs to shoulder height to try and get a bit of crunch outta the obliques and far out they really get a pump!
I love the content you make and especially the way it’s presented
💕💪
How often do you do planks? once a week? twice?
You look like you had particular fun with this one :) love the videos out in the woods!
I love these one-exercise videos! I do these anyway but it's great to have the rationale and harder versions ❤❤❤!
Very useful and interesting. This is definitely something I want to incorporate into my training. Thank you as always.
Enjoied the little bit of the aesthetics of the forest you were filming at, and the rolling plank was amusing. Great filming.
great video from possibly the best fitness channel on youtube! I used to do these quite a bit (I admit I hated doing them but did them anyway lol) anyway now that I am back to training after having bloody Covid last month I think it's the perfect time to add these back in on a regular basis! Plus now I have a goal...I just have to be able to do one of those Copenhagen planks! Great info here and also this was one of your funniest vids yet "dude...too close...back up a bit" lol just as funny is when your face was real close on camera i actually did kinda go whoa and back up in my chair instinctively lol The Bioneer is an interactive channel!
Thank you very much!
Wow the colours are amazing in this video. Love your content! It reignites my passion for fitness!
Thank you, sensei! My favorite variation is what I call archer planks. I set up an elevated side plank so that my hand and feet are at least a few inches off the ground with a dumbbell on the ground near where my down-hand will be. Then I get into a side plank position, reach down with my up-hand to pick up the dumbbell, row it to my chest, rotate back into a standard side plank position, and then press up the dumbbell so that I end in a T-shape. This is one of those exercises that made my top 10 exercises list because of the multi-modal and multi-planar motion and progressive overload can be done easily with heavier dumbbells and higher elevation.
deffinitly going to use this moveing foreward, Thank you so much for all of the magnificent content ! you are a true embodyment of high performance !
Another great video. Thanks! You gave me some good ideas for variations.
I started doing planks and side planks a while back and with a couple months I dropped nearly a minute from my mile pace. My running partner was quite frustrated!
Amazing video. I was all in for lateral planches at some point but then I forgot about them lol. Good reminder and excited to progress through it.
The side plank is a pillar ex in my training, its great of you to mention it, great video
I've always appreciated the side plank & variations.
This video has motivated me to do them more often tho.
I think they will compliment the daily arm hangs for shlouder/rotator cuff issue.
Started doing the "tread the needle" sideplank way back in the p90x program. Never stopped doing it and honestly my core stability is still pretty great 👍. Good video as usual mate!
Phantastic reminder of an underutilised exercise in my training and thank you very much for the Copenhagen Variant I somehow never even thought about and will definitly try out.
Greetings from Germany and stay healthy, stay strong!
We love you!
i fkd my shoulder up doing this once. Would definitely recommend some rotator cuff prehab beforehand.
One of the best natural bodybuilder
Im going to give it a go. Hopefully helps my golf swing
Sorry dude, thought I subscribed long time ago. One of the best people to watch
Well done! You've been my favorite gym buff for at least a year - SPF2. I especially like the ability to use your own bodyweight to change difficult in movements so this is a great one!
SFT TPP WO2H.'SOAIOTLM etc.
I always enjoy the days you upload.
Today, even Hybrid Calisthenics did!
Not long ago, Calisthenics movement too!
God has blessed my week.
The new logo upgrade looks amazing
suitcase carries are also a great addon to these
Just started side plank last week…I will be increasing it now
Yes, I need to get back into more variety of movement
Same reason suitcase deadlift is awesome!
Dam been thinking about this workout for weeks now, and this comes out, time to incorporate it into my life daily!!!!!
okay, so between this, kettle swing and few others from your earlier video I can finally bring my core back from the bottom of the barrell. Let's hope that herniated disc of mine is really healed for good
I actually had the Copenhagen plank prescribed to me by a physical therapist years ago, to strengthen the inner thigh muscles, but I kind of forgot about it, and haven’t done it for a long time. That changes now; thanks, Bioneer!
Hm. I'm probably going to add these to my workouts now. I appreciate the information.
Ok. I subscribed.
Raining, yes. But, it's your vibe to be outside ❤
im gonna start using this exercise on my active recovery days
That beginning had me laughing😂 thankss
Great video once again👍🙏
Side planked. Was hard. Sweating now..
Hey bioneer love your vids would be awesome if u could make a video on or respond with the muscles/workouts you would prioritize as an mma fighter
there is awesome exercise called copenhagian side plankm raises - to make this side plank both stabilizing as well as dynamic :)
Side planks are fantastic, yet so easily forgotten. Watching this video was a good reminder for me to get back into incorporating them into my daily schedule.
Most likely I wont be doing the Copenhagen style anytime soon, but they look like theyre quite a challenge for the knees. Me being old and somewhat knee-injury prone I'm not sure if that's even doable for me.
Thank you for the inspiration! I also used to do side plank raises sometimes to hit the lateral head of the shoulder while working the core. But they feel kinda awkward because the range of motion is not too great in the position. You basically just do a push up in the side plank position. I stumbled across the exercise on another channel. I wonder if you'd recommend them.
I added front/side/reverse planks to my exercise routine about a month ago. The results speak for themselves....I've trimmed an inch off my waist, seeing ab muscles I have not seen in over 40 years. Plus light weighted exercises, better eating habits have allowed we to drop very stubborn 10 lbs and keep them off. Now I have new ideas! Thanks!!
How often do you do planks??
@@6lowk Generally 3-4 times a week.
added this into my routine a few months ago. IDK if you've seen Nsima Inyang do the Copenhagen hops? Same as you demonstrated, but you try to hop your leg off the bench slightly and then land back down.
Fitness influencer: THE MUSCLE YOU'RE TRAINING WRONG. TRAIN IT CORRECTLY NOW.
Bioneer: Plankety Plank
😂😂😂
Last time I did a side plank my wrist started to hurt. So currently I am doing a side plank variation with my elbows on the floor. Since I am here, I am thankful to know the benefits of side planks and why we all should do them. Keep up with the great content like this!
Al Kavadlo's workout app incorporates side planks into a couple of his isometric workouts. They're pretty enjoyable, especially when combined with regular planks and straight bridges. I feel my shoulders activate in a way they don't in other exercises.
I'm not sure if it does much for the transverse but i twist from left to right on cable crunches with my regular reps, it makes it super intense, works for ab rollouts too. I do feel my serratus and obliques work a bit more when I twist on cable crunches.
I usually add dumbells on my sideplanks with my free hand, resting on my hip for weighted sideplanks. Makes it easier to scale the difficulty
I'm going to start the side plank
cool video
I’ve been doing “hardstyle” planks & side planks recently, I.e. holding the positions for a hard 10sec of isometric contraction. That is another way to increase the difficulty
When I was stationed in Texas with the US army, I somehow got into a group that did a 3 minute plank and 3 minute on each side plank every morning before pt. Absolute bulletproof workout.
11:56 what a deal, it great to be able to train mobility squared
The choice of thumbnail words have shwon me we probably have the same sense of humor😂
I have them in my program at least once a week, I feel they really help me focus on my obliques in a way that works for me and that I can progressively load like you described.
Have you ever considered rucking? I would be very curious to have your take on it as complementary exercise to go along your superhuman 2.0 program?
I do the suitcase carry exercise
I was right into side planks, but it sent me a text and my main plank saw it. Now i am plankless 😀
Bro really be that guy who says whats right regardless of the views
03:30 Adam has beef with that particular tree
I use the side plank with leg lift for working my glutes.
My pt says Star side planks are too hard on the knees. Idk, I loved that exercise.
You should actually make a whole ass routine on these excercises i would totally look forward to it
Hey could u make a video on how to improve martial arts endurance as fast as possible I might get moved up to a late teens or adults class in 3 months but need to improve endurance ik it might be to much to ask but it will help :)
I did a similar exercise once to the side plank with weights combined with a push up. Called a T push up I think, was a bit too much for me my shoulders and core ached for days after.
Lifting one leg up in a side plank position feels very uncomfortable. Definitely going to be targeting this weakness, thanks!
Having an office and being inside is nice and all, but once you've spend enough time outside you become as one with your environment.
Something about this exercise looks very dapper.😗
Harder than you think when you don't have enough muscles yet.😅
👍👍
I've recently been able to dramatically reduce if not completely prevent knee pain from running by doing exactly these movements, in particular the Copenhagen plank (coupled with butterfly stretches)
Could you comment more on that? I sometimes get knee pain when doing these side planks
@@fieldmammal7026 I think my knee pain was related to hip instability, and working up to Copenhagen planks by doing banded side plank clamshells and Cossack squats (to strengthen and stretch the adductors) helped quite a bit at first. I eventually worked up to Copenhagen planks but there are easier interim steps like a side plank with the bottom leg raised to 90 degrees, for example
Should also say I'm not qualified to say anything about anybody else's knee pain, but it definitely helped my knee pain
Soo just 1 thing came to mind, maybe a little improvement. When you talk about all those different muscles, I think it would cool to have a graphic which shows where there are, because with the names alone I atleast cant do really much with it. Just an idea, anyways have a great day.
Interesting to me that you have mentioned Parkour as an addition to other training modalities as I was curious about this as well. What would you say about rucking as another focus? Beneficial when added to other types of training or not?
Timely video. I've recently been into planks
🥉
What are your thoughts about a side plank... crunch? I saw another video suggest that you should side plank with your feet up on the bench, then drop your hips to the floor, press up until your hips are are fully stretched upwards, then repeat. I put them into my program a month or so ago and they are brutal. I could see adding a dumbbell on the top hip for progression, eventually.
what computer are you using at the end therE? what's it called?