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Instructions
- Place a yoga mat on the floor and assume a forearm plank position.
- Ask a partner to carefully place a weight disc on your upper back, centered for balance.
- Keep your elbows under shoulders, core braced, and body in a straight line from head to heels.
- Hold the position for the target duration without allowing hips to sag or raise.
Technical Tips
- Engage your glutes and quadriceps to stabilize the plank.
- Keep your neck neutral by gazing at the floor slightly ahead.
- Ensure even weight distribution on both forearms.
Breathing Tips
- Breathe steadily and deeply throughout the hold.
- Avoid holding your breath; exhale calmly as needed to maintain core engagement.
Medical restrictions
- Lower back pain or injury
- Shoulder impingement or instability
- Recent abdominal surgery
How long should I hold a weighted plank for best results?
For best results, hold a weighted plank for 20 to 60 seconds depending on your core strength and training goals. Ensure you maintain proper form throughout the duration to maximize effectiveness and prevent injury.
Is the weighted plank better than a standard plank for building core strength?
Yes, the weighted plank is more effective than a standard plank for building core strength as it increases the resistance, forcing your core muscles to work harder to stabilize your body during the hold.
Can I do a weighted plank without a partner to place the weight disc?
It is safer to have a partner place and remove the weight disc to avoid back strain or injury, but if you are experienced and use light to moderate weight, you may carefully place it yourself while lying down.
The weighted plank is an effective core strengthening exercise that increases the challenge of a standard plank by adding external resistance. By placing a weight disc on your upper back while holding a forearm plank position, this movement enhances core stability, strength, and muscular endurance. It is particularly beneficial for athletes seeking to improve their overall core bracing capacity for compound lifts and functional training. This exercise not only targets the abdominal muscles but also recruits the shoulders, triceps, and lower back to maintain a strong and rigid posture. Weighted planks can help improve posture, reduce lower back injury risk, and build the core endurance required for advanced strength training and calisthenics skills. They are suitable for intermediate practitioners who have mastered standard planks and are looking to progress towards more intense core conditioning work.