Elevate employee wellbeing.<\/em><\/b><\/a><\/p>\n<\/blockquote>\n\n
What is a weighted plank?<\/h4>\n
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Weighted planks, sometimes called ‘loaded planks’, are a progression of the basic plank exercise by adding a weight such as dumbbells or a weight plate to increase the resistance. You don’t tend to jump straight into them. Generally, they are performed when you’ve reached a plateau with basic planks and need to increase the difficulty. This keeps things interesting and engages the muscles at a higher level.<\/p>\n
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What type of weights can you use for a weighted plank?<\/h4>\n
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Weight plates<\/h4>\n
Weight plates are the most popular choice as they can lie flat on your body. They are usually placed on your lower back but can also be on your glutes. Just make sure it’s in the middle. It’s possible to get them on yourself if you’re a solo gym goer. But it’s much easier and safer to get a partner to place the weight. Everything’s better with a buddy. The plate you use depends on your current core strength. Beginners should initially try 1kg and increase the time and weight gradually. This is a position where form is crucial. So, pay attention to your posture before stepping it up.<\/p>\n
Weighted vest or backpack<\/h4>\n
An easy option, especially if you’re alone, is to use a weighted vest or a back pack. Just slip it on and get into plank position. You’ll feel the extra load immediately and won’t have to worry about it slipping off.<\/p>\n
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How do you perform a weighted plank<\/h4>\n
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This depends on whether you’re training by yourself or with a partner. <\/p>\n
By yourself:<\/h4>\n
Using weight plate on your own can be tricky. So, it’s important to make sure you’re doing it safely and carefully.<\/p>\n
Some people prefer to lie flat and slide the plate onto their backs from behind. They then pop up straight into the plank. This should only be done if you are very confident you can cope with the weight. It should be a weight you could do push ups with.<\/p>\n
Others prefer to start from their hands and knees, then stepping back into the plank position and avoiding the need to pop up. We’d recommend this way.<\/p>\n
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