Vertical Planks: More Popular Than Ever- Here’s Why!


Hi folks I’m Bob Schrupp physical therapist–Brad Heineck physical therapist. Together we are the most famous physical therapists on the internet–in our opinion of course Bob.–Vertical planks! They’re more popular than ever and here’s why. By the way you invented it. I don’t know for sure if I invented it but I really like them and I’ve never seen them before–he’s modest–and they’re very -we’re gonna tell you you’ve got four good reasons why they’re big advantage versus the horizontal plane, not that there’s anything wrong with horizontal planks. Horizontal planks are fine to do–your traditional horizontal plates are good but if you want to take it to the next level and it’s gonna be easier for certain things–for a lot of people–right but before we go on, if you are new to our channel please take a second to subscribe to us. We provide videos on how to stay healthy fit pain-free and we upload every day, also please join us on our social media platforms. We got them all listed here. You’re going to want to join us on Instagram, we just got on there and were an instant success–right right–it’s official Bob and Brad on that one. Yeah we had to put that in there–And you want to join us on Facebook as Bob and Brad. Hope to hit a million subscribers pretty soon on YouTube and once we hit that we’re gonna be doing big giveaways.–Right as a matter of fact this video might go viral and we may hit it before Christmas.–There we go! We can always be optimistic. All right do you want me to show regular planks–yeah the traditional planks and you know nice thing about planks, you know Bob’s dressed up to go to work right after this you can do planks because whatever clothing you’ve got on–we’ve got the horizontal plank, you’re typically not gonna break up a sweat. Sometimes you go like this Brad, you can mix it up like that–right planks with movement. Yep, then you’re gonna go on to the side Get your body straight Bob I’m gonna be your coach, there ya go. I’m shaking a little bit–yeah they’re not easy that’s why he’s really working the–my foot is cutting me off. Yeah you have dress shoes–you can also like this which is a lot easier–a modified plank. The problem is you really can’t go this way very easily, it’s hard on your shoulders–to get the posterior muscle group. You know the shoulders just do not tolerate that, no therapist would recommend doing an exercise like that–maybe like this even that’s not good to be honest with ya. With the vertical plank that is completely resolved and very effective–and then there’s of course planks with movement where you go ahead and you know throwing this in there and trying to add some movement into it–Right and that’s even much easier with the vertical plank so people are probably really starting to say Well let’s get to the plank–Alright I’ll move this out of the way Brad and let you go to work. So vertical plank means you’re standing up using a similar basically the same muscle groups, but you’re doing them vertical so that means you have to put- balance is another really big factor in it which you get with that so one thing you do need is you do need to have bands, some resistance bands–exercise tubing–yep some good ones we like body elastic because they work really well and they’re just built the best. We have no affiliation with them whatsoever we just found out the ones we like the best because they’re non snap–right and they got really good handles any number of reasons they’re just wonderful and then you got to figure out some way to mount it to the wall you can use an eyebolt from the hardware store. Our anchors really work the best–wall anchors–and you can get those down below on our Amazon favorite products.–So again if I do a vertical plank the standard one where you’re in that push-up position on the floor, this is how you’re gonna do a vertical plank. Just like this, my hands are there on the floor you’re gonna tighten up that abdominal muscle you have to otherwise you’ll fall backwards. He’s leaning forward. If he wasn’t leaning forward, if you even tried to just be vertical–right it’s slightly not vertical. But so I’m like this now like when you’re laying on the floor and you’d go to your forearms, you can do that here as well and if you want to make it a little more difficult you step a little bit further away or you get a different color band, more resistance or you can go into here. Now if I want to do the plank on your side so you get some of those abdominal muscles on your side, the lateral. I like to go like this just because it I don’t just-I feel better with it and I’m gonna stand here like this and then you can feel the difference just like you do when you’re on the floor. Now a big thing with people that are older 50s 60s you know they’re not gonna consider getting down on the floor–that’s the problem It eliminates you know traditional planks. This opens the door up for that whole population–and the positive thing about that Brad that’s usually the population where you gotta really start worrying about your balance and so you’re gonna work on your core strength and your balance at the same time–Right and for you younger people who really want to work on your balance with these is you can-well I’ll get to that in just a second. Now this is what you cannot do with a traditional plank on the floor. I’m going with my back getting the primary brunt of the exercise here–and just holding it–yep I can do it here, I could do it here. I can go in any position, actually I can work this while I work all that erector spinal-spiny muscles. I don’t know if the people were seeing that Brad you were going like here here and here.–Ok different levels. That’s the beauty of the anchor and the bands. So we can go here and you can just hold it and here I’m gonna come there we go just like that and my back muscles are clearly working hard and this is-you’re not able to do this at all with the floor. And it kind of recreates what the back muscles often do while you’re sitting they have to work a long time isometrically. They’re trying to hold you up in a good position.–There you go, so the next thing we want to add to this is planks with movement which is easier I think with these. So you know if I’m going to need to do the tranditional one here and I want to add some movement with that I can work it like this and then I naturally do the other side. If I want to get a little more creative a little more intense both on one side–really works on that core–as you can tell-you better believe it. If you’re a softball player you’re a golfer you want to work that core, that swinging core–If you want to work balance out like this on one foot and that changes when we do this or much harder–Yeah now we’re looking at advanced stuff here. –Yeah this is for that athlete or that person who really wants to work on that balance for high-level activities. Okay now sideways, like this really works those–again working the core really well there and the arms. And naturally you want to go both ways, otherwise you walk in circles, you know that joke Bob. Oh, wow,–never heard that one before–you know repetition wise we like to do on this probably 10 to 20 reps, higher reps is is more you know for these stabilizing muscles, balance–I like to take it to the point where I start getting fatigued where I can’t do anymore–Yeah feel the muscle burn a little bit–and like you can actually hook up two bands at once and- You you don’t need to do right now but I’m just saying Brad you can to make it tougher.–Well I was gonna show them but that’s alright I don’t have it set up for it. Now this band is just one single black one-we can and you’ll see that the difference with this. Now I’m just down to one and wow Yeah what a difference with a heavy band–so if you’re a larger person and you want to get a workout, you’re going to use the band like this. You can see I’m much closer and I really cannot get the movement, so that’s the option for those big strong people. Strong like bull. Bob I’m getting tired and I’ve only started on this.–I think that’s enough Brad. I think let’s let you go take a nap. Alright thanks for watching.

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Comments

  1. I just love the way you two communicate with one another. Excellent video. Iโ€™m going to do vertical planks. Thank you! Donโ€™t forget itโ€™s lie down or lying down. (Not lay down. One lays down a book). Thank you!

  2. So what I'm taking away is that planks are really unnecessary because you are getting in core work through various exercises, including various cable presses etc. BTW, what's up with the appearing and disappearing pull up bar? Some days it's there, some not. Do you really put it up and take it down that often?

  3. I want to thank you guys..my shoulder was really painful..couldn't sleep at night…your exercise for impingement worked wonders..much better now..

  4. Wishing both of you guys and your families a happy healthy and peaceful new year. I have really enjoyed your vids and found lots of helpful info on them . Thank you xoxo

  5. I have a problem that I hope you can help with. Eleven months ago I had a stroke. I've come a long way with a huge amount of work. About 3 1/2 months ago, I decided to lose weight, and start resistance training. I have made progress, and I like the changes I see, even though I am really impatient. My problem is this: On my stroke affected side (right), I don't appear to be getting the same muscle growth. What do you think I can do to even out?Maybe stroke affected muscle doesn't respond to resistance training the same? It's very noticeable on my chest, and abdomen.

  6. Will be incorporating these for a few patients next week. Thanks for the inspiration. It's easy to get stuck in a rut of the same exercises. It's nice to get creative. Makes our jobs more interesting. Thanks!๐Ÿ˜Š

  7. I want my husband to set this up for me, though I am in my 60s and still do horizontal planks. Where is the list of useful products you mentioned?

  8. Aren't these like wall planks? Maybe a little more versatility… Hey. I'm 72 and I get on the floor and do a plank (or two, lol)

  9. Very interesting; I am going to have to try this. I've been following along with several yoga videos that feature reverse planks, and whenever I do them they never felt right – now I can feel validated in not doing them because you say they are not good for the shoulders. I've been having a lot of wrist trouble lately and have to be cautious about doing too many of the regular planks on the floor, and this might be a way to go around that and get into better shape in the process. And at 55, I am at that peculiar age where it all depends on whom I am speaking to; people either think I am old or still young.

  10. I enjoyed this video. Great way to exercise. Using the bands on the wall is ALMOST the same as using the upper body exercises with the Total Gym. A whole lot more compact and way less expensive. I'm always a bit leery (sp?) of bands. They kinda freak me out- like a snap will happen at any time. My trainer has me use bands for stretching at the end of my workout….waiting for a shoe to drop, or sneaker. :()

  11. When i went through boot camp workouts I loved planking… after recent work injury and after MRI I have pretty severe bulging discs with marked compression of nerve roots, needless to say, have been experience debilitating unbearable pain!!! Was wondering if I can resume planks? Thank you.

  12. 50s-60s OLD? ๐Ÿ˜ณ The majority of my clients for PT and Pilates are from 40- 80. They all get on the floor for planks and core exercises. But great options for patients who canโ€™t get on the floor for post surgical reasons etc.

  13. Not all of us in our 50s have given up getting down on the floor! Iโ€™m going to keep doing it so Iโ€™ll continue to be able to do it.

  14. Due to the many questions on how to get your own Wall Anchors. Click on the SHOW MORE below the video and go to our favorite products section for the Anchors. Or Google ,

    OPTP Wall Anchors, and you can get them at there site also. There is no other sites at this time for this great product. Thank you and "Be healthy, active and pain free !!!!"

  15. Can you do a video for strengthening your rib cage ( for the inter coastal muscles ) . With the tubing and without please ๐ŸŽพ

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