How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Core
Plank
The default brace. Quality over a three-minute sag.
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Core · Bodyweight
How to handle weight
Unloaded. Add a plate on the back only when 45s is easy and the shape does not change.
Usual programming
3 × 20–45s of a hard plank beats a long ugly one.
Caution
A hard 30s with a straight body beats a 3-minute sag. Hips neither piked nor hanging. Breathe.
Setup
Elbows under shoulders, body a line, squeeze glutes and quads.
Cues
- Ribs down
- Neck long
- Breathe
Common mistakes
- Hips piked or sagging
- Holding the breath
- Shrugging
Home swap
Elevated plank
