Plank Tutorial: Perfect Your Plank Position for BJJ (11-Min)

So it's always okay to turn it To the outside as much as you need for the elbow to point a little bit back And you're it's gonna be obvious when you're doing too much like it's it's it's very hard to do a plank Also, when they when it's like this, so you want to be able to You want to be able to feel strong from the shoulder blade down to the wrist The shoulder and the wrist are the essential parts of the plaque When you're doing plank correctly It's a handstand with the feet in the ground So dick I'm gonna use the wall a little bit here. Yeah, so this is plank This is hands cut. This is plank This is hand stuff, yeah, I Did feel any difference other than intensity Doing the plank and the handstand. It was just that their legs and the spine moved up.

So here Not here Here and when you're doing plank correctly, you're you're forcing yourself into good posture If you're a text knacker here You're playing it got up like like this in beginning And when you're learning to do this look Bad Good Bad Good and why am I using bad and good? Because bad means bad structural integrity if you have a house that That crumbles when there's an earthquake that's bad construction. The the designer of the house the engineer of the house didn't use correct physical principles to put the columns where they should be and bad means that you have created a fragile house that's gonna fall over and good means that The joints are lining up and the muscles are Integrating into one functional thing When you're getting super tired when you're doing plant pose It's because one muscle is on its own just trying to compensate for the other ones laziness and you know, they they went off They're not even at work. They're they're playing pool or whatever.

So you want to Integrate the muscles together and there aren't so many ways to do that You can't just wing it and try to figure out a hundred different ways to do it there is basically one way to do it in play and Bad good bad good You're you're pulling your head back You're you're putting yours your torso your spine in a position where it's more or less straight Not straight but you know it's it's not rounded and Then you're depressing the shoulder blades meaning plugging them in and then you're tensing up the arms and hugging the elbows together And the arms the hands aren't moving but it feels like you're sliding the arms together You're not pushing the arms out at all. You're Pulling it in towards the center roll taping. Oh, there it is The glats the serratus the chest and the belts They're in place. Yeah, and Then where you have the correct plank you can take it into handstand you can take it back into downward dog and you can take it into Bad good look Low push up boom The low push up is exactly the same as plank only if there is a lot of more activity in the triceps Yeah, if I have a bad plank and I go into low push up, this is horrible It always hurt even when I had my knees down because all the pressure went into the joint Instead of being in this one unit of unified muscle So plank when you learn plank well So here's here's a good plank.

Here's a bad plank good plank turns in the side plank effortlessly If my plank had been bad, then the side plank would look like this so bad plank Bad side plank Bad plank good plank bad good The shoulder is the elbow is still rotating back. Look elbows rotating back Elbows rotating out Lats serratus belts are firing. I'm strong. I Am weak.

Yeah So weakness doesn't mean that your muscle doesn't have the capacity to be strong when I say weakness here I mean structural weakness just exactly like the house if you have If you have a Column wood or steel and there is nothing holding in holding it in place no nails or no foundation Like the structural integrity like if now it's a bit floppy, but if I turn the elbow Inwards and push my arm down now, there is a lot of structural integrity of its its look It's not flopping what now it's flopping because I didn't pull the elbow back. I didn't turn the elbow in boom there it is, so Flop integrity elbow back plug the shoulder in lengthen my neck Because the shoulder is the crucial part of this position The ankles doesn't matter so much the hips doesn't matter as much. This is the crucial joint and I want to Engage the muscles around that joint and make them work in opposite directions So one muscle is doing this the other one is doing that and that creates that tension that turning tension in the Joint that holds it in place and I need to learn this if I want to do things like this If I want to do things in jujitsu like a back step if I'm passing the guard and then I'm back stepping In order to pass the guard and my shoulder is here That's no way. I'm it's gonna pop eventually.

I need to be able to The default of my shoulder should always be to go boom boom there I Never hear when people mess up their wrists and elbows and shoulders when they go downhill skiing It's because when they're folly they're doing completely the wrong thing and they're you know Try to break their whole body fall with just a hand in the floor If they had trained to put their shoulder in the right place They would realize that this is too much. I just need to do this instead and they would have been fucked You need to train your nervous system to understand that the correct placement of the shoulder is learned in plaque so Here this boom. It's never here. It's absolutely not here.

It's always there When you know it in plank, you will know it everywhere else. So every time you come into plank, it's the shoulders It's the muscles connecting around the shoulders that go boom. We are united. We work together Make sense.

This is a long talk But when when I can get this through to you and you can experience I can explain it to you but I can't Understand it for you when you understand it It changes every position where you had the hands in the ground the hand stands the down dog when you get it It's like wow this I remember it for myself But the boop Wow Completely different especially the low push-up because I was hurting in my wrist and my my shoulders a lot when I was doing the low Push-up they call the chaperone. This is a chaperone they call this one the shoulder the shoulder shredder because so many yoga people are weak and They they just lean into the joints and they get inflammation in joints and when I started doing it correctly I went to one of the best teachers in the world And I was taught to do it correctly and I'm like, wow, I feel twice as strong That's what I that's my goal with these videos is to make