Weighted Plank
Technique guide
Set-up
- Get into a forearm plank, elbows under your shoulders.
- Ask a partner to place a weight plate across your upper back, or set it there carefully yourself.
How to do it
- Hold a straight line from head to heels for the prescribed time.
- Breathe steadily throughout.
- Have the plate removed before you lower your knees.
Coaching cues
- Keep the plate on your upper back, not your lower back.
- Brace harder than in a normal plank.
Common mistakes
- Letting the hips sag under the weight.
- Holding your breath.
Safety
- Master a two-minute plank first, and start with a light plate.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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