Weighted Front Plank

Setup

1. 01Have a partner place a plate on the upper back, over the shoulder blades, or set it there yourself before extending into the plank.
2. 02Set the forearms on the floor with elbows under the shoulders.
3. 03Position the plate over the upper back, not the lower back.
4. 04Squeeze the glutes and tuck the pelvis before starting the clock.

Execution

1. 01Brace hard and establish one straight line from head to heels.
2. 02Hold the position while breathing steadily behind the brace.
3. 03Fight the plate's pull toward lumbar extension for the full duration.
4. 04End the set by lowering the knees, then remove the plate carefully.

Checkpoints

• -The plate sits over the shoulder blades, never on the lumbar spine.
• -Hips stay level with the shoulder-to-heel line for the entire hold.
• -The pelvis stays posteriorly tilted with glutes engaged.
• -The neck stays neutral with eyes on the floor.

Common mistakes

• -Placing the plate on the lower back, where it drives lumbar extension.
• -Adding weight before a strict bodyweight plank is solid for 60 seconds.
• -Letting the hips sag as the set ends instead of stopping the timer.
• -Hiking the hips high to dump the load off the abs.