Weighted Front Plank

Weighted Front Plank: So führst du sie aus

1. 1Set up a weight plate, sandbag, or training vest near the top of a mat; get into a forearm plank position with your elbows directly under your shoulders and your forearms flat on the floor.
2. 2Have a training partner place the weight plate on your upper back, between your shoulder blades — do not arch or sag to receive it.
3. 3Squeeze your glutes, brace your core as if bracing for a punch, and press your forearms firmly into the floor.
4. 4Hold your body in a straight line from the crown of your head to your heels — no hips sagging, no hips piking upward.
5. 5Breathe steadily throughout the hold; exhale slowly through pursed lips to maintain intra-abdominal pressure.
6. 6Keep your gaze slightly ahead of your hands on the floor to maintain a neutral neck position.
7. 7When the hold is complete, have your partner remove the weight before you lower your knees to the floor to finish.

Technik-Tipps

• Brace your core actively throughout the hold — think of pulling your navel toward your spine and tightening your entire midsection, not just holding still.
• Press through your forearms as if trying to drag them toward your feet; this cue helps stabilize the shoulder girdle and reduces shoulder fatigue.
• Keep your glutes engaged the entire time — a common place tension escapes is through the hips, which causes the lower back to sag.
• Use a non-slip mat and ensure the weight is centered and secure before starting the hold; uneven loading can cause you to twist and lose alignment.
• Build time before load: if you cannot hold a bodyweight forearm plank for 60 seconds with perfect form, do not add weight yet.

Häufige Fehler

• Allowing the hips to sag under the added weight, which compresses the lumbar spine and reduces core engagement.
• Piking the hips upward to compensate for a load that is too heavy, which shifts the work away from the core entirely.
• Holding your breath, which spikes blood pressure and limits how long you can sustain the hold — breathe slowly and steadily.
• Placing the weight too high (on the neck/shoulders) or too low (on the lumbar), which creates an unstable fulcrum and risks injury.
• Using an excessive load too soon — even a 5 kg plate changes the exercise substantially; start with the lightest plate available.

Häufig gestellte Fragen