{"id":1803,"date":"2016-01-05T12:45:32","date_gmt":"2016-01-05T12:45:32","guid":{"rendered":"https:\/\/andreasphysioblog.com\/?p=1803"},"modified":"2021-05-21T09:13:40","modified_gmt":"2021-05-21T09:13:40","slug":"plank-exercise-static-bench-front-bridge","status":"publish","type":"post","link":"https:\/\/andreasphysioblog.com\/?p=1803","title":{"rendered":"Plank exercise \/ Static bench \/ Front bridge"},"content":{"rendered":"<header class=\"entry-header\">\n<h1 class=\"entry-title\">Plank exercise \/ Static bench \/ Front bridge<\/h1>\n<\/header>\n<div class=\"entry-body\">\n<div class=\"entry-content\">\n<p><strong>What<\/strong><br \/>\nThis planking protocol\u00a0is designed to teach you how to build static and dynamic stability in your spine.<\/p>\n<p><strong>How<\/strong><br \/>\nThe planking protocol can be incorporated into your weekly strength program.<\/p>\n<p><strong>Why<\/strong><\/p>\n<p>This planking exercise\u00a0is used consistently in practice. The demonstrated video\u00a0(see video) have multiple levels that become increasingly difficult as your strength improves. You\u2019ll focus on building a base of static stability and eventually progress to dynamic stability as your strength improves.<\/p>\n<p><strong>Video demostration<\/strong><\/p>\n<div class=\"jetpack-video-wrapper\"><span class=\"embed-youtube\"><iframe class=\"youtube-player\" src=\"https:\/\/www.youtube.com\/embed\/repVC7nREcw?version=3&amp;rel=1&amp;showsearch=0&amp;showinfo=1&amp;iv_load_policy=1&amp;fs=1&amp;hl=en&amp;autohide=2&amp;wmode=transparent\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation\" allowfullscreen=\"allowfullscreen\" data-ratio=\"0.5636363636363636\" data-width=\"825\" data-height=\"465\" data-mce-fragment=\"1\"><\/iframe><\/span><\/div>\n<p>&nbsp;<\/p>\n<p><strong>Benefits and disadvantages<\/strong><\/p>\n<p>Plank exercises gives stability to the spine, so it allows you to transfer energi down your limbs <a href=\"https:\/\/www.youtube.com\/watch?v=VT916cubLFo\">(the spinal engine theory)<\/a> and become more efficient and explosive. A stable spine also plays a large role in injury prevention.\u00a0I \u00a0know there also are criticism of the plank exercises<span class=\"hps\">\u00a0especially due to\u00a0its lack of transfer to more functional activities. Others say it is outright dangerous for lower back if you arching in the lower back.<br \/>\nThere are pros and cons for everything in life, and I thing it is a great exercise to strengthens your core muscles, which is important to ensure stability of the body in all movements.<\/span><\/p>\n<p><strong>How:\u00a0Illustration from FIFA 11+<\/strong><\/p>\n<p>Starting position by lying on your front, supporting yourself on your forearms and feet. During this exercise, lift your upper body, pelvis and legs up until your body is in a straight line from head to foot. Draw your shoulder blades in towards your spine so that they lie flat against your back. Your elbows are directly under your shoulders. Pull in your stomach and gluteal muscles and hold the position for 20\u201330 seconds. Return to the starting position, take a short break and repeat the exercise (<a href=\"https:\/\/physioblogandreasbjerregaard.com\/2014\/05\/17\/fifa-11-verletzungspraventionsprogram-instruktorenzertifikat\/\">From FIFA 11+<\/a>).<br \/>\n<img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-6525 size-medium\" src=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skc3a6rmbillede-2015-01-02-kl-10-30-49.png?w=300&amp;h=222\" sizes=\"(max-width: 300px) 100vw, 300px\" srcset=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skc3a6rmbillede-2015-01-02-kl-10-30-49.png?w=300&amp;h=222 300w, https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skc3a6rmbillede-2015-01-02-kl-10-30-49.png?w=600&amp;h=444 600w, https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skc3a6rmbillede-2015-01-02-kl-10-30-49.png?w=150&amp;h=111 150w\" alt=\"Sk\u00e6rmbillede 2015-01-02 kl. 10.30.49\" width=\"300\" height=\"222\" data-attachment-id=\"6525\" data-permalink=\"https:\/\/physioblogandreasbjerregaard.com\/2016\/01\/05\/plank-exercise-static-bench-front-bridge\/skaermbillede-2015-01-02-kl-10-30-49\/\" data-orig-file=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skc3a6rmbillede-2015-01-02-kl-10-30-49.png\" data-orig-size=\"934,690\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Sk\u00e6rmbillede 2015-01-02 kl. 10.30.49\" data-image-description=\"\" data-medium-file=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skc3a6rmbillede-2015-01-02-kl-10-30-49.png?w=300\" data-large-file=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skc3a6rmbillede-2015-01-02-kl-10-30-49.png?w=825\" \/><img decoding=\"async\" class=\"alignnone wp-image-6524 \" src=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skrmbillede-2015-01-02-kl-10-30-44.png?w=347&amp;h=186\" sizes=\"(max-width: 347px) 100vw, 347px\" srcset=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skrmbillede-2015-01-02-kl-10-30-44.png?w=347&amp;h=186 347w, https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skrmbillede-2015-01-02-kl-10-30-44.png?w=694&amp;h=372 694w, https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skrmbillede-2015-01-02-kl-10-30-44.png?w=150&amp;h=81 150w, https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skrmbillede-2015-01-02-kl-10-30-44.png?w=300&amp;h=161 300w\" alt=\"Sk\u00e6rmbillede 2015-01-02 kl. 10.30.44\" width=\"347\" height=\"186\" data-attachment-id=\"6524\" data-permalink=\"https:\/\/physioblogandreasbjerregaard.com\/2016\/01\/05\/plank-exercise-static-bench-front-bridge\/skaermbillede-2015-01-02-kl-10-30-44\/\" data-orig-file=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skrmbillede-2015-01-02-kl-10-30-44.png\" data-orig-size=\"898,482\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Sk\u00e6rmbillede 2015-01-02 kl. 10.30.44\" data-image-description=\"\" data-medium-file=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skrmbillede-2015-01-02-kl-10-30-44.png?w=300\" data-large-file=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skrmbillede-2015-01-02-kl-10-30-44.png?w=825\" \/><\/p>\n<p>Because of the debate and the lack of transfer. If do not see the meaning of hold it for more than one minute at time and do not incorporate more then 4-5 minutes of this exercise in trainingsessions. This is\u00a0just my recommendation<\/p>\n<p><img decoding=\"async\" class=\"wp-image-6523 aligncenter\" src=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skc3a6rmbillede-2015-01-02-kl-10-25-41.png?w=340&amp;h=186\" sizes=\"(max-width: 340px) 100vw, 340px\" srcset=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skc3a6rmbillede-2015-01-02-kl-10-25-41.png?w=340&amp;h=186 340w, https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skc3a6rmbillede-2015-01-02-kl-10-25-41.png?w=680&amp;h=372 680w, https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skc3a6rmbillede-2015-01-02-kl-10-25-41.png?w=150&amp;h=82 150w, https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skc3a6rmbillede-2015-01-02-kl-10-25-41.png?w=300&amp;h=164 300w\" alt=\"Sk\u00e6rmbillede 2015-01-02 kl. 10.25.41\" width=\"340\" height=\"186\" data-attachment-id=\"6523\" data-permalink=\"https:\/\/physioblogandreasbjerregaard.com\/2016\/01\/05\/plank-exercise-static-bench-front-bridge\/skaermbillede-2015-01-02-kl-10-25-41\/\" data-orig-file=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skc3a6rmbillede-2015-01-02-kl-10-25-41.png\" data-orig-size=\"1208,660\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Sk\u00e6rmbillede 2015-01-02 kl. 10.25.41\" data-image-description=\"\" data-medium-file=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skc3a6rmbillede-2015-01-02-kl-10-25-41.png?w=300\" data-large-file=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skc3a6rmbillede-2015-01-02-kl-10-25-41.png?w=825\" \/><\/p>\n<p><strong>Do and don\u2019ts<\/strong><\/p>\n<ul>\n<li>Your body should be in a straight line from head to feet. Your elbows should be directly under your shoulders.<\/li>\n<li>Do not tilt your head backwards. Do not sway or arch your back. Do not raise your buttocks.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skrmbillede-2015-01-02-kl-10-15-47.png\" rel=\"attachment wp-att-6522\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-6522\" src=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skrmbillede-2015-01-02-kl-10-15-47.png?w=825\" sizes=\"(max-width: 690px) 100vw, 690px\" srcset=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skrmbillede-2015-01-02-kl-10-15-47.png 690w, https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skrmbillede-2015-01-02-kl-10-15-47.png?w=150 150w, https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skrmbillede-2015-01-02-kl-10-15-47.png?w=300 300w\" alt=\"Sk\u00e6rmbillede 2015-01-02 kl. 10.15.47\" data-attachment-id=\"6522\" data-permalink=\"https:\/\/physioblogandreasbjerregaard.com\/2016\/01\/05\/plank-exercise-static-bench-front-bridge\/skaermbillede-2015-01-02-kl-10-15-47\/\" data-orig-file=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skrmbillede-2015-01-02-kl-10-15-47.png\" data-orig-size=\"690,680\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Sk\u00e6rmbillede 2015-01-02 kl. 10.15.47\" data-image-description=\"\" data-medium-file=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skrmbillede-2015-01-02-kl-10-15-47.png?w=300\" data-large-file=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/01\/skrmbillede-2015-01-02-kl-10-15-47.png?w=690\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Plank exercise \/ Static bench \/ Front bridge What This planking protocol\u00a0is designed to teach you how to build static and dynamic stability in your spine. How The planking protocol can be incorporated into your weekly strength program. Why This planking exercise\u00a0is used consistently in practice. The demonstrated video\u00a0(see video) have multiple levels that become [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1805,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","om_disable_all_campaigns":false,"_surecart_dashboard_logo_width":"180px","_surecart_dashboard_show_logo":true,"_surecart_dashboard_navigation_orders":true,"_surecart_dashboard_navigation_invoices":true,"_surecart_dashboard_navigation_subscriptions":true,"_surecart_dashboard_navigation_downloads":true,"_surecart_dashboard_navigation_billing":true,"_surecart_dashboard_navigation_account":true,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[172,13],"tags":[279,275],"class_list":["post-1803","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spine","category-training","tag-core","tag-plank"],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":6}},"aioseo_notices":[],"jetpack_featured_media_url":"https:\/\/andreasphysioblog.com\/wp-content\/uploads\/2021\/05\/skc3a6rmbillede-2015-01-02-kl-10-30-49.png","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=\/wp\/v2\/posts\/1803","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1803"}],"version-history":[{"count":3,"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=\/wp\/v2\/posts\/1803\/revisions"}],"predecessor-version":[{"id":1820,"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=\/wp\/v2\/posts\/1803\/revisions\/1820"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=\/wp\/v2\/media\/1805"}],"wp:attachment":[{"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1803"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1803"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1803"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}