Weighted Plank
Also known as: Weighted Front Plank, Plate-Loaded Plank, Weighted Planks, Plate Plank, Loaded Plank, Plank with Weight, Weighted Plank Hold, Weighted Forearm Plank
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Get into a forearm plank, elbows under the shoulders.
- Have a partner place a weight plate across your upper back, or wear a weight vest.
- Brace the abs and squeeze the glutes so the body stays in one straight line.
- Hold for time, then have the plate removed before you lower to the floor.
Cues
- Keep the load high on the back, between the shoulder blades, not on the lower back.
- Start light; only add weight once a long bodyweight plank feels easy.
Common mistakes
- Letting the hips sag under the extra load.
- Placing the plate on the lower back.
- Dropping to the floor with the plate still on.