An interesting Athlean X take on planks

[cconversation]

@sickseptor Lol, I get around.

 

[neliii_br]

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[walkbyfaith2000]

@fullspinzoo Who does planks to work their glutes or strengthen their upper back? I've never heard these misconceptions. The Plank is simply an isometric abs workout. Yeah, you contract those muscles as antagonists, but is anyone really confused and think they are the main targets?

 

[bwattz]

@walkbyfaith2000 It's a common go-to for addressing back pain and core weakness. This video seemed like more of a criticism of PT dogma vs regular training

 

[walkbyfaith2000]

@bwattz Planks have a place in a program designed to help lower back pain and increase core strength. But no PT is going to have you doing planks to strengthen your but or back. They might include them in a program with stuff like glute bridges and rows.

 

[bwattz]

@walkbyfaith2000 Most do put bridges in conjunction with planks, but unfortunately I've met many PTs who act like the plank is the end all be all for core strength

 

[walkbyfaith2000]

@bwattz

I've met many PTs who act like the plank is the end all be all for core strength

And even that is a 100x better and more real position than the ones Athlean X was addressing. Planks do strengthen the "core", as vague of a term as that is, even if they don't do it comprehensively. On the flip side, Athena X attacks some pretty wild straw men.

e.g. at 1:54 in the video he says "people say it's a great glute exercise" and provides a supposed example of that advice. Have you ever heard a PT say planks are a great glute exercise? I haven't. Hell his own example doesn't even say that! The example he is highlighting says, paraphrasing, "while the plank isn't a glute exercise, you need to contract them to maintain tension and increase the difficulty of the plank". That's good advice!

It's like he is going out of his way to misunderstand the article/advice people give regarding planks so he can "correct" them.

 

[manuelm]

@fullspinzoo do you guys think that the reverse plank he demonstrates there are a valid replacement for the extension progression on the core triplet?

 

[fullspinzoo]

@manuelm Maybe just an alternative progression, or complementary to, as opposed to a valid replacement. It seems that the extension progression is a bit more dynamic.

 

[joshuawithmartin]

@fullspinzoo I have a mixed opinion about his argument, but im sure he went full straw man.

I have never heard someone suggesting planks for hours or planks for V cut abs. I have always heard of planks as the foundation to teach posterior pelvic tilt.

So I agree with him because he is right, doing planks for longer wont let you progress but I dont think planks are useless because they are useful to teach pelvic and scapular proprioception for a beginner.

 

[cconversation]

@joshuawithmartin

I have always heard of planks as the foundation to teach posterior pelvic tilt.

Also beginners at strength training are often incredibly weak in their core muscles. I know adults who can't use a foam roller to roll out their back because it is too hard on their abs. This is where most out of shape people start in terms of core strength. The plank is a good beginner core strength exercise for that.

 

[yeli]

@cconversation So as a beginner to strength training, it would be fine if I still did planks?

 

[shannone]

@yeli of course

 

[ocifferpls]

@joshuawithmartin To be fair, he does mention in other videos that his criterion is being able to hold a plank for a minute.

 

[joshuawithmartin]

@ocifferpls yeah I saw that video too, that's why I said he was going full straw man because he knows what the "real" criterion is.

 

[walkbyfaith2000]

@joshuawithmartin Yeah, he is way over selling the misconceptions IMO.

 

[dawn16]

@fullspinzoo Rule of thumb: be humble and listen to Jeff Cavalier. He knows his stuff. He has saved many people (including me) from injuries are that preventable.

 

[iamtanner]

@fullspinzoo He gives away an incredible amount of useful free content.
I bought 2 of his programs just as a thank you for the amount of great info he has given.

 

[heptatron]

@iamtanner +1 for wanting to hear about the programs. Which ones? How’d they work out?

 

[iamtanner]

@heptatron I ordered the base AX-1 and the Inferno Shred.
I have a lot of injuries and limitations I have to work around so I don’t follow anything from anyone strictly. I use them more as guides for intensity, volume, scheduling.
The reason I like his videos so much is I can pick and choose nuggets of info to incorporate into the things I’m working on.
Saying that, I think the programs and online site are very well done.