Benefits of Reverse Plank: For a Stronger Back and Athletic Performance
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- Опубліковано 25 сер 2024
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The reverse plank is an exercise that looks extremely simple. You can perform it infront of the TV, and nearly everyone should be able to do it!
Despite all that, the reverse plank is also one of the most effective tools for improving core stiffness, fighting back pain, preventing injury, and even enhancing athletic performance. Plus: reverse plank can help you to unlock cool calisthenics skills!
Find out how the reverse plank does all this, how to get the most benefits, and a bunch of cool variations to take your training further. I hope you enjoy this one guys!
Oh and a HUGE thank you to everyone for helping me achieve my dream of being The Bioneer full time! And an extra big thank you to all Patrons who also helped me upgrade my footage with the Sony A7SIII. Enjoy the 10 bits!
It's amazing how things you used to do as a kid is considered exercises when you're an adult
The primary school teachers knew the best functional fitness all along.
Doing these really helped me improve my posture, really underrated exercise
i found you
Why are you here
@@funnyvalentine867 the man can be wherever he wants to be, in his case, e v e r y w h e r e
@@funnyvalentine867 kkk eae man
Ayeee nice seeing you here
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
Can you share the other channels you are following ?
@@AlekNik1994 I'm gonna bust in and just suggest checking Ido Portal if you're unfamiliar? And then Animal Flow UA-cam 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
“Knees over toes” and “The Bioneer” (this channel). There’s one more person that does UA-cam shorts. A long haired guy that looks/is Asian. He’s pretty wholesome too.
@@dzeliongurung3218 Strength Side?
@@dogmaha Hybrid Calisthrnics probably xD
Me:
*sits on my ass*
*drinks a whole Frijj milkshake*
*smokes two cigarettes*
"Man this is the best fitness channel on UA-cam. "
You should try meth bro
😂😂😂💯
Yea I'll drink to that
what you said is so ridiculous that I spat out my beer (I mean protein shake, definitely post workout protein shake)
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 😅
Literally just reading the title made me go "fuck yes, just what I need"
😂😂
same lol
The reverse side plank is when the real gains come in.
Out, you
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!
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
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
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!
lol yup, same here
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.
So true!!
Basically me in a nutshell
@@pooppoop6337 scoopity whoop
Arguably the best fitness youtuber out there. Congrats, Bioneer!
The Goat of youtube fitness
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.
I’m a new firefighter, and I was wondering if you could do a video on how to train to be the “ultimate firefighter”.
Sounds cool
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.
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. ua-cam.com/users/MrMasterJlofeatured
Loads of table tennis
I am really enjoying these types of videos focusing on a particular exercise and it's benefits 😀
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...............
Me: I dont wanna do this exercise
Bioneer makes a video
Me: I need and want to do this
Yup. That explained me.
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! 😂
I was just thinking about the Reverse Plank too!
UA-cam algorithm
look who's here
@@joatanpereira4272 I love Bioneer's channel.
Tube has hacked your brain bro
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.
I have the same. Always jealous of people who just don’t give a hoot and train in the middle of a busy street.
You good bruh
Opposite problem in the military...have to get up obscenely early and work out with a lot of people.
Would rather just train alone😂
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.
I am the EXACT same way. Of course I work at night so I am up already.
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.
"..do things look super high definition today or something?"
Me: Settings / 2160p/ 4k chest hair
I think the camera is that good
I feel this video is a sign as just had the worst back pain ever
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!
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.
new camera setup is dope
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..:~)
After more than a decade watching fitness UA-camrs and bodybuilders..
This is the only channel I actually learn something new and never disappoints!!!
I'm damn excited, feel like I've unlocked a hidden power every time I watch your videos!
...also my triceps feel tight when trying for the first time, is this due to previous heavy focus on triceps or is this normal?
@@swimmingthoughts393 probably not normal... not that I would know but be careful stay safe have a great day
Totally overlooked these as these. We tend to naturally focus on the anterior and neglect the posterior. Great man!
this is probably the most underrated channel ever. Legendary content!!!
I agree
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.
A hidden gem (truly) of plank variations and core exercises.
From the start (not kidding) I was thinking that the picture quality was super high. Glad you have some new equipment, enjoy!
I absolutely love the old bearded man with lower back pain - please invite him back in another video!
Thank for the introduction to this new movement!
This works so well. I will do this for life. Thank you. Starting at a minute hold.
Your environments are always so regenerating 😊 saluti da Torino
In Germany we would say: "Göttlich!" 😃
In Germany we say: "Wallah, der Burger hat nicht geschmeckt!"
@@Kurostyle21 Grüße aus Frankfurt am Main ☺️
We say the same thing in Grabbon 🙌 brother from another mother
Ei Guuuude!
Why are there so many Germans everywhere get the hell out of here
I love these, especially with the elbows on the ground, it gives a great rear delt activation
Gonna give that a go
Hands down my fav fitness youtuber🙌, also the focus on camera looks really good.
A great addition to this is in planked position, move legs side to side in a pattern , feel it unlocks lot more
Your traps look absolutely monstrous lately. Quite impressive.
your depth of field on your camera is amazing
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!
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 :)
Great tips, thanks for sharing! 🙏🏻🔥
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
Thanks for your attention to the details!! 💪🏾💯
"I think adults call them navals" lol
Nope it's a belly button. Or so my kids told me.
It’s abdominal hole my good sir.
@@methodinsane I trust them, then. I have to.
@@MrJhwan hahaha
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.
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.
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.
Your technical and practical reasoning persuades me into doing every exercise you cover
Yup, the cam is great. Video quality a big up.
Calisthenics is the way!
Started to implement this one today at the end of the workout. It also works as a bicep stretcher 😁
Planks were starting to be too easy. Time for more difficult variations 👊
I see that you also enjoy the beautiful weather in England right now 😂
I don't think this is any more difficult than a regular plank
@@helvete_ingres4717 depends
Excited for you to do the bioneer full time!
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.
Loved the nature around you!
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.
Love the new cam!
I never even realized this was an exercise..thanks bioneer!
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.
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.
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
So grateful for the opportunity to learn more about function.
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.
never even heard of this one! def wanna give it a go in next week's training! I love this channel!
You have a PHENOMENAL CHANNEL CONGRATS AND BEST WISHES
Great DoF and bokeh. I appreciate the audio too with the birds in the background.
I know them as 'straight bridges.' I do them and taught my girlfriend-it was the missing piece for her to learn about feeling her posterior chain. Great exercise!
I have the same problem; cant get my hamstrings and glutes to fully fire up on deadlifts
Just found this channel. Loving it.
Thanks for the video, mate! Great exercises as ever.
And congratulations on the new hardware! Looking snazzy.
Eyyy I've been doing this exercise for a while, good stuff!
This is exactly what I need to work on next! Thanks! Your book is fantastic btw
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.
I did a lot of leaning reverse planks when i was training for the v-sit. Love this exercise.
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!
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 😂
@@TheBioneer It does make grass look far more exciting! 🤙
great video. excellent resolution.
Top quality video as always! I’m always telling people that many of the best & most important exercises are also the least sexy looking, & reverse planks are one of them.
The video quality with the new camera is amazing! I use a Sony A7Riii & an a6600 now too and love the look of the footage from them. Good choice!
Thank you! Ah that explains it - your footage is excellent! Sony seems to be killing it at the moment. I’m definitely still learning the ropes with the A7SIII but so far I’m very impressed!
Id love to someday see The Bioneer and yer man from "Strength Side" team up for an awesome action flow workout video, with commentary on the benefits of these movement functional trainings in general. It would be sooo much cooler than the usual collaborations you otherwise see with the same bodybuilders doing the same stuff all the time.
Big fan!
Love all the tip, especially the explosive power tips, Bruce Lee etc.
Quality is insane!
The music is SO 80's, could you maybe one day do a full retro themed video?? One that has that VHS look, cheesy graphics, and sunglasses at all times.
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!
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.
Great video bringing together a lot of related ideas in a way I hadn't seen before! Thanks for all your terrific videos!
Nice, as I have had an back operation and I know I need to have a strong back. Will try it.
As soon as the video started I thought that b-roll was looking crisp. 👌
I love it, it builds abs, lats, rear delts, triceps, glutes, and hams.
Great Video! Never heard about this exercise but it helped my shoulder pain immediately!
I will definitely add these on at the end of my glute/lower body routine and/or add it to core routine. Much obliged 😉
Reverse plank on front two knuckle's on hard surface. Strong grip built with large jars filled with sand, gripping with fingertips around rims.
Fuck bro that sounds brutal lowkey what else you got??
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.
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.
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
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.
Watching this video is the first time I've done this exercise and my back already feels amazing because of it.
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!
Nice vid! Thinking of incorporating something like this on my long patrol days off the trunk of my patrol car.
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
It would be fantastic if the Bioneer did a video about overcoming patellofemoral pain, it's some I really struggle with and prevents me from doing exercises the Bioneer recommends.
I ave never thought about doing this.Ever... I need to start now
Wow! Loved that intro!
New video looks great!
Barber: what do you want?
Bioneer: give me the Grant Stevens special.
Barber: say no more fam...