CORE · COMPOUND
Weighted Plank
A plank progressed with external load across the upper back.
Primary musclesCore
Secondary musclesGlutes, Shoulders
EquipmentWeight plate
DifficultyIntermediate · Anti-Extension
How to perform
- Establish a strong plank position before adding load.
- Brace the abdomen and glutes while keeping the body aligned.
- Hold for the planned duration and remove the load safely.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the core as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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