How to Perfect the Plank

How to Get the Most Out of Your Plank

Weighted Plank +Wayne Washington 

The Plank is a great all-around core strengthening exercise. If practiced with attention to technique you can perfect the plank without subjecting yourself to injury.

In the Strength Training Lab, the Gym, you will find people performing many varieties of this exercise. Attention must first be given to the Classic Plank that +Neila Rey refers to in her awesome infographic.

The Classic Plank, performed from the forearms and toes, is a preferred technique to avoid weight-bearing on the hands. Performed from the hands, the plank can increase stress of the wrist.

Attention is given to correct posture of the neck, alignment of the spine and positioning of the hips.

If the head is allowed to sag downward stress can accumulate in the neck and upper scapular region of the shoulder blades.



If the back is allowed to sag downward, over accentuating the low back curve, like sway-back horse, stress can increase in the low back region. This can lead to low back pain and aggravation of pre-existing problems in the lumbar (low back) area.

Another common error is raising the butt to high. I refer to this as "teepee butt". Throw a sheet over the back and you have a tent.

Cure the Common Mistakes of the Plank

• Keep the neck in a straight position with the chin slightly tucked.
• Keep the back and spine in line with the head in this position.
• Do not allow the spine to sag by drawing the abdominal muscles inward.
• Keep the hips at the same level as the spine and head.
• Breathing, keep breathing. In through the nose, out through the  mouth.

To begin your plank exercise use a timer positioned under your nose. Set the timer at 1-minute. Try to perform the "Classic Plank" exercise for as long as you can maintain good technique. Having a trainer monitor your exercise will provide the added benefit of watching your technique.

Modifications of the Plank

There are a variety of plank modifications that add value to the exercise.

• Plank with alternating arm lift.
• Plank with alternating leg lift.
• Plank with alternating and opposite arm and leg lift.
• Get ups, moving up and down from the "Classic Plank" position to the plank on hands position.

When you can perform a variety of plank exercises try the Plank 5-Minute Challenge .

The SmartBell Plank

The SmartBell is a 4.5-pound exercise tool that provides great wrist protection with a more neutral grasp. The weight of the SmartBell provides the added benefit of resistance to the exercise. I have used the SmartBell for over 6-years in my Physical Therapy Gym for functional based exercise, core strengthening and sport-specific exercise programs (Baseball, Volleyball, Tennis, Golf). 

For more information on the SmartBell, and how you can use this functional exercise tool for dynamic exercise you may contact me, or leave a comment below and I will get to you.

Perfecting the plank takes discipline and abdominal muscles with a strength base. Build your foundation with perfect form and progressive endurance and you will be ready for the next Plank-off at the gym, or the living room floor. Remember, you are your best opponent.

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How SmartBells Work For Physical Therapy

How SmartBells Work for Physical Therapy

I was introduced to SmartBells over 5 years ago in my Physical Therapy practice, Bauer Physical Therapy. In no time was hooked by the innovative and genius design, and began to understand how I could use the SmartBell, not only with my Physical Therapy clients, but also for specialized fitness and sports conditioning programs, and work conditioning.

In my practice I have developed functional routines for a variety of rehabilitation implementation. This has included teaching body mechanics of lifting, postural re-education, and upper and lower core conditioning for baseball players. The design of the SmartBell allows for a variety of functional grasping techniques. This instills ergonomic gripping unlike the conventional use of bars and dumbbell.

The SmartBell also is sturdy, making it literally unbreakable. Place it on the floor and it becomes a platform for push-ups, plank rows, and even standing to promote balance. In the manner of upper extremity weight-bearing the wrist is assumes a more neutral position, unlike the standard push up posture where the position of the wrist is more extended.

The SmartBell can be used with a bilateral grasp, or you can grasp two SmartBells in the middle portion. This allows for bilateral symmetrical and asymmetrical exercises (bent-over flies, alternating flies). This functional emphasis provides for a variety of movement patterns. Developing protocols to meet the demands of your clients, or your own fitness needs are only limited by your own innovations.

You can visit ThinkFit if you are interested in purchasing your own SmartBells. If you have questions regarding the use in your own setting or fitness program do not hesitate to comment below, and I will be glad to answer your questions or comments. If you choose to purchase a SmartBell at ThinkFit use the coupon code: RBPT on check out and you will be provided a 10% discount on purchase.


 

The Genius of SmartBells for Fitness,Therapy and Training

The SmartBell by ThinkFit is up to some new genius in the applications of resistive strengthening for the fitness, sports training and physical therapy industry. I was originally introduced to the SmartBell in 2007, and have been hooked by the simple and diverse application in my physical therapy office(Bauer Physical Therapy, Laguna Hills). In my practice of have used the SmartBell, a sculpted weight that provides fluid movement, and a variety of grip options, applying this to rehabilitation clients recovering from injury, and returning to activity; in the gym, at home or on the athletic field.

The Genius Applications of SmartBells

This weekend I attended the IDEA Fitness World Convention 2013 in Los Angeles and discussed with David Grove, President and CEO of ThinkFit, some of the new developments that are taking place with The SmartBell by ThinkFit.





The big change is the ability to attach your smartphone to the front of the SmartBell. This will allow you to perform HIIT, listen to your mp3 player, or watch a video of SmartBell specific training videos. There is now a downloadable application to not only watch a video, but create an video. You will also be able to track your caloric expediture.

You can visit ThinkFit and purchase your own SmartBell and begin to discover the creativity that exists when you place one, or two of these in your hand(s).

SmartBells and ProBells

SmartBell Lite (1.5-lb.)
SmartBell (5 and 12-lbs)
ProBell (ranges from 10 to 72-lbs.)

If you choose to purchase online at http://thinkfit.com use the Coupon Code: RBPT (10% off).

When my staff was first introduced to the SmartBell I was immediately engaged its' versatility and application to the clients I served. I will use the SmartBell on a daily basis for:

Physical Therapy

Physical Therapy & SmartBells

• Post-operative back and neck, and spine conditions
• Post-operative knee patients(ACL reconstruction, Meniscal Repairs)
• Ankle sprains and post-operative reconstruction
• Balance, coordination and home exercise tool
• Scapular dysfunction and shoulder disorders(rotator cuff repair

Athletic and Sports Conditioning

Sports Conditioning

• Overhead sports: Baseball, Volleyball, Swimming, Tennis
• Golf-specific conditioning programs
• Baseball-Specific conditioning programs(excellent for pitching programs)
• Dynamic warm-up programs (soccer, basketball, volleyball,etc)
• Weekend Warriors, age-group clubs, collegiate and professional/Olympic athletes.

Fitness Programs

                                       

• Core conditioning programs
• Complex Circuit Training
• Group Fitness and Team Building activities
• Partner Training

Genius Design for Creative Program Design: SmartBell

There are some fun and exciting group activities that add spirit and zen to the SmartBell Training.

• Try choreographing music to your group routine.
• Partnered dance and fitness routines.
• Physical education and dance practice for endurance, flexibility and functional capacity.

Pick your music to set the mood, or energy that you want to create during your individual, partnered, or group training session. Try Brent Lewis from his album Drum Sex

If you have questions regarding the SmartBell, and would like to hear of my first hand applications of its' use in the fitness,sports conditioning and physical therapy setting please contact me through my google plus profile. +Randy Bauer . 

You may also contact me to schedule specialized training for your staff and/or fitness trainers.

Core Strengthening for Baseball: ProBell and SmartBell

Core Strengthening for Baseball: ProBell and SmartBell Applications

Developing core strength and endurance is the foundation of baseball fitness. Implementing a core stabilization program improves performance and prevents injuries. This Core Strengthening for Baseball Program is an overview of the application of the ProBell and SmartBell. At Bauer Physical Therapy we use these tools extensively in our rehabilitation and sports performance programs.

If you have questions regarding the ProBell and SmartBell applications with Baseball Training and Core Strengthening please contact Randy Bauer at Bauer Physical Therapy, Laguna Hills, CA.

If you choose to purchase online at http://thinkfit.com use the Coupon Code: RBPT (10% off).