anti extension
Plank
The plank develops the ability to resist unwanted trunk extension. Create tension through the hands or forearms, ribs, glutes, and legs while maintaining calm breathing.
- Primary
- core
- Secondary
- shoulders, glutes
- Equipment
- bodyweight
- Mechanic
- isolation
Setup
- — Place forearms or hands under the shoulders.
- — Extend the legs and set a long neutral position.
Execution
- — Tighten the glutes and gently draw the ribs down.
- — Hold the position while breathing behind the brace.
Breathing & coaching
- — Use controlled nasal breaths when possible.
- — End the set before breath holding becomes excessive.
- — Push the floor away.
- — Think long rather than simply high or low.
Safety & common mistakes
- — Use an elevated surface if floor position is uncomfortable.
- — Stop for back or shoulder pain.
- — Letting the lower back sag.
- — Holding the breath throughout the set.
Progressions
- — Long-lever plank
- — Weighted plank
Regressions
- — Incline plank
- — Knee plank