라이브러리로시작 
끝 
운동 라이브러리
Weighted Front Plank
A standard forearm plank loaded with a plate on the upper back, progressing anti-extension core strength once bodyweight holds become easy.
코어기타Anti-extension
주동근
복직근
협응근
복사근척추기립근둔근전면 삼각근
장비
기타
패턴
Anti-extension
준비 자세
- 01Have a partner place a plate on the upper back, over the shoulder blades, or set it there yourself before extending into the plank.
- 02Set the forearms on the floor with elbows under the shoulders.
- 03Position the plate over the upper back, not the lower back.
- 04Squeeze the glutes and tuck the pelvis before starting the clock.
수행
- 01Brace hard and establish one straight line from head to heels.
- 02Hold the position while breathing steadily behind the brace.
- 03Fight the plate's pull toward lumbar extension for the full duration.
- 04End the set by lowering the knees, then remove the plate carefully.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 3 to 4 holds of 20 to 40 seconds; add load rather than time past 40 seconds.
- -Increase the plate in small jumps of 2.5 to 5 kg once holds stay strict.
- -Program after main lifts; a fatigued brace before squats or deadlifts is counterproductive.