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anti extension
Weighted Plank
Search GoogleWeighted Plank is a intermediate anti extension exercise using weight plate and bodyweight. It primarily trains abdominals and core. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- abdominals, core
- Secondary
- glutes, shoulders
- Equipment
- weight plate, bodyweight
- Mechanic
- compound
Setup
- — Prepare the weight plate and clear the movement area.
- — Set your stance, grip, and starting position before beginning weighted plank.
- — Choose a variation and range that let you keep complete control.
Execution
- — Keep the added load centered over the upper back while holding a braced plank.
- — Maintain the position only while you can breathe and keep the intended alignment.
Breathing & coaching
- — Breathe slowly behind the brace.
- — End the hold before you need to strain or hold your breath.
- — Keep the added load centered over the upper back while holding a braced plank.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo weighted plank
Regressions
- — Supported or reduced-range weighted plank