Vertical Planks- A NEW & BETTER Way To Perform Planks, Strengthen Core & Balance

on the internet breathe hi folks I'm Bob short physical therapist Brad I am a physical therapist yeah the most famous physical therapist on internet in our opinion of course Bob vertical planks this is a new and better way to perform planks and this is gonna help you strengthen your core and work on your balance which normally normal planks do not right and this gives some incredible advantages as a matter of fact I'm gonna make this prediction now that in the next two to three years people are gonna stop doing regular planes yep the horizontal planks will be eliminated anybody's gonna be gone and they're gonna go to the vertical plank the way of the dinosaur we're gonna tell you exactly why first of all why the plank why do people do planks they're talking about they want the core postural muscles those muscles that keep you up with good posture but then who lives their life horizontally doing these these horizontal planks and I am NOT saying the dog does hey I can't maybe they should be doing playing no Bob people are gonna get mad because there's people that love planks and I'm saying there are good exercise they clearly we've just improved upon them right this is the next step right and we're gonna tell you why first of all wait wait wait if you are new to our Channel please take a second to subscribe to us we almost do this we provide videos on stay healthy fit pain-free and we upload every day and we come up with new ideas like this things and also go over to Facebook and like us because Brad and I basically have no friends and so if you pretend to like us then we'll have friends all right let's get on with the place Bob okay benefits why are the vertical planks which we haven't shown yet but you're gonna see them just a little bit why are they better they improve balance yes and as you get older this is a big issue and I don't mean that when you get in your 60s and 70s even your 50s you start noticing your balance just isn't what it should be and even if you're younger and your teens and 20s and you want to improve your balance for a sport for sports that's clearly clearly a bigger advantage for people with dynamically moving and being fast and furious weight-bearing this is this changes the horizontal position which your body is experiencing completely different forces business of gravity now we're going to the position that you stand in and you live in most of the time yeah you want to get weight going through those major joints because that actually helps you know ward off osteoporosis sure want to be able to take and band also strengthening it helps with that too right right the next thing is if you want to add some movement with this because if if we just do a vertical plane clave we're going to show you without movement that's going to increase your strength and get your core strength but how does it relate to life we don't stand in one spot all the time we're always moving that's always dynamic and we want to have core strength with movement not just with a static straight posture now this is a big one Bob if you're a little bit older you got some bad knees or whatever and you're not comfortable getting down on the floor bad knees bad the old fashioned place they're out of the picture you're not going to get down on the floor and duel me even if you want to this eliminates that and it opens up doors for that whole population are we considered older bread no Bob we are incredibly young all right and this is the other one they want you hop off Bob all right I want to show you here we've got a plank you know we can do them this way we can do this way we can do this way so we get the muscles on the side right but how do you get the opposite muscles can you do a plank like this and you can but it's kind of hard and it's tough on the shoulder the shoulder particularly if you're not real flexible like my shoulders aren't real flexed well there's a number of people like that the vertical plank eliminates that you get all four directions working at a rate so they're waiting for this bar that's holding them off long enough so there really is no difference all we're looking for if I'm here doing my plank gravity is putting force through my arms I'm tightening my stomach muscles to maintain this posture there's really no difference between that or the exception of the ones we mentioned the balance the upright position and yes you simply get some resistive bands you need to find a way to attach it to the wall that is one little thing but you can there's a number of ways to do it if you use the wall anchor that we have in our labor law yeah you haven't got one already what's wrong with you how come you haven't gotten one yet this there's gonna be so many exercise we can show you that you can do with these and by the way right now Brad is using just one band and this isn't putting you to the test at all you know but when you get double bands like this and you go out he's gonna be working right and you're gonna be doing a we're doing plank vertical planks that way you're gonna be hurt right but there's a number of people that you know one we'll start with this will be enough so I'm gonna stand here and right now I'm gonna hold this in my stomach muscles my core is working dramatically to hold this now to increase one way to increase the balance is what do we do is just stand on one foot all of a sudden now we got a plank with balance this is going to help tremendously if you want to work on your balance rock climbing hill climbing or just older people that have problems with balance we can do this okay I'll be safe right don't get pulled back and knock down yes yeah but yeah you'll be fine with it okay the next one is they do the planks here and then well then we got this plank where you go down on your forearms well to replicate that with the vertical plank is instead of doing this we go here like matter of fact Bob we should get a couple let's move on down I got some more wrong because this is a little light for me so right here okay now we can do this the vertical the side plank like this and when you hold your hand out here we're working the muscles here here we can hold here and we can work an exercise with the arm while we're getting the same postural muscles working at the same time okay or we can work it this way you can simply hold it out like this and get that statics stretching that plank working there or if you want to get some tricep work at the same time you could tell by the tone of my voice I'm working these muscles here and that's working very well now the big thing you can't do the back plank very easy when you've got the wall the vertical plank against wall right now I'm gonna pull back and those doesn't help when Bob has this these are these a hefty okay so we just doubled up the bands on here so I can demonstrate now I'm putting my weight back and now my back muscles show them Bob show them where my back is working yeah these back muscles and actually if you pull you squeeze the shoulder bag are you really working those are two good postural muscles so with this I can do a lot of things I could just work the shoulder blades while I work on the trunk muscles okay I can work it here and get more with the arms as well oh man this is great bah that's a heavy duty work on you not don't worry about these clips they can hold up to 800 pounds a night of stress so you can rely on the fact you just got to make sure you got them secured to a stud exactly Bob good point so in this case it's secured to a stud on both ends press Oh Bob you're killing me hey okay now by planks yep now we got that the mobile playing so ones that do you like we're let's see right where we're moving like this you got some plank with militias because that's a little goal people I think we need to get some motion with this so they're already doing horizontally that's much easier to do it with the vertical plank and the bands and on this case a lot safer right yeah and anybody can do these you know if your haven't done these before or your you know you can't get on the ground this opens that whole door up but we got to think about right here we're not just moving the arm I'm moving my whole core and this teaches you body control or you can work this way but you can see I'm moving from the hips I'm not doing this and that's the key and if you want to put a step in there and now my whole trunk stays so you really get some balance some dynamic motion and we're really working very functional the whole time right this is these are movements you do throughout the day and you're teaching your body and back to be strong while you're doing up sure so you bet Bob you can be for anything that comes your way that's hard work isn't it Brad it is I think that one's gonna be hard to well this is gonna be alright you can do the plank from a different angle which is either I'm just gonna use one cuz two is is not strong that Earth's too strong for me yeah and I'm gonna work it with motion no some people say this is in the prank you're all this motion is a little yeah but look into how solid he's keeping that crowd I'm hardly moving my arm my arm is just out here this core right now I'm when I get done with these at home this is where I get tired my shoulder does a little bit which I wanted I want to straight from that as well but I'm focusing here not with the arm not like a typical bar I'm not going to show it off one Brad oh good Wow so this you know if you're a golfer and one of the thing is is that you're coming down you know to swing and hit the ball you're supposed to keep your core stationary there's no boat you know you don't want to be going like movement like this you want to twist without moving out of the plane here just like a plank yeah just like a plank so if I take one like this and I'm going to come down like this this is really hard but I have to maintain this without going like this you know moving the entire the entire body so it's just it's really a good exercise to work on you can actually take the other arm and do it too and come down like this this is actually probably getting to be too much for me man that's a workout yeah holy cow I feel it yeah but I'm keeping my body straight and then I'm gonna learn when I'm golfing to keep my core straight while I'm spinning all right you want to keep that we got to do a video just on golfing we do cuz there's a whole bunch of them you can do it all for this so once again we got the vertical plank and you know you can see it's gonna work all beautiful for you it just opens up a whole new avenue of exercise and balance and everything you're gonna be a little shocked how hard it is to hold your balance for this and especially your older I mean it's funny we had someone come in and and he's 60 yeah and and I saw a little bit that he lost his balance a little bit it wasn't like he was a little taken aback by the fact that he had to work so right now if I had one of those six-packs under here you know like some of those people do that that would be working right now cuz I'm really working core right now and it's just and I'm hanging here to having a good time Bob I think we should do this why Bob why all right thanks everybody for watching good luck with your vertical planks

Channel: Bob & Brad

Views: 64,629

Rating: 4.9220104 out of 5

Keywords: family friendly, physicaltherapyvideo, famouspt, bob schrupp, brad heineck, famous physical therapists, physical therapy, Bob and Brad, planks, core, exercise, plank, plank workout, plank exercise, abs, side plank, plank variations, ab exercises, plank exercises, ab workout, planking, core exercises, abs workout, plank exercise for women, plank workout for beginners, ab planks, ab plank, plank workout for flat abs, side planks

Id: N64roW5o-Ls

Length: 11min 25sec (685 seconds)

Published: Sun Feb 11 2018