The Exercise EVERYONE does Wrong, in video!!


So The Future was incredibly nice to me and decided to let me use her as a model for this little video presentation on the exercise everyone does wrong, even though I had just completely ransacked her legs and other body parts in a metabolic conditioning workout, and her ability to stand was limited. I have to apoligize for the audio, though. Apparently when someone is doing a video, young dancer girls decide it’s a good idea to come into an echo-ey room and begin giggling and loud-talking about make-up and stickers and Miley Cyrus and whatever the hell these young girls like talking about. Please crank up the audio.

So what do you think? Post your comments below to create a discussion about whether you feel my way of planking is correct or not. Remember, neutral spine is only applicable during axial loading where gravity is vertically directed through the spine from top to bottom. During horizontal positions, gravity interacts with the spine differently, so it requires a different position to engage muscles properly and save the spine.

Hope this helps, and let’s have a nice round of applause for the FUTURE!!!!

About deansomerset

Certified Strength & Conditioning Specialist, Post-Rehab Specialist, personal trainer and probably the coolest guy my mom knows, I try to impart a little knowledge with a sense of humor to keep people reading. I've always thought if it's something that can grab your attention, you're gonna remember it tomorrow!!
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5 Responses to The Exercise EVERYONE does Wrong, in video!!

  1. Rick says:

    YEAH THE FUTURE!!! you go girl!!!

  2. Pingback: Weekly Update: 11/20

  3. To get good form in plank, I have people start on their knees. Straighten, tuck,
    bend, unbend, whatever, then lift the knees while maintaining that alignment. I
    try to have them start with less lordosis than neutral as you do, but I expect that it
    will increase as they hold the position.

    Regarding spinal loading in plank, I think the RA and oblique contractions do create
    a strong axial load, so it isn’t as if the spine is only experiencing a bending force. In
    any case, the spine isn’t a single rigid body. I’d ask what stress a disk is under, which
    is a combination of weight(gravity acting above it), muscular contraction around it,
    and certainly angles of the vertabae pressing on it.

    • deansomerset says:

      Hey Steve. I agree, the disc is under pressure no matter what position you’re in, but when you’re horizontal, the forces acting on it are gravitational through the transverse plane (shear force), so balancing this out by creating an increased compressive force can reduce the amount of shear translation in the disc and vertebrae. It makes it kind of like a keystone over an arch or door way, held in place by the compressive force on either side. The force isn’t that extreme, but the limitation of the shear movement is worth the additional compression, especially in those with back issues. Great progressions, like the ones you mentioned, are definitely necessary to get someone ready to do a full plank, but when it comes to muscle activation, the slight flexion works best to get the abs fired up. Great comment, and keep them coming!!!

  4. for the RKC plank, I like to start on the elbows. This variation helps activating the lats,too.
    I have just found your blog and now start to scan it,maybe there is more on plank with which I am concentrating on at the time…thanks for this, anyway!

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