How to Do the Perfect Weighted Plank Hold (Complete Guide)

Perfect Weighted Plank Hold Technique

The Weighted Plank Hold is an advanced core strengthening exercise that increases the challenge of the traditional plank by adding external resistance. ChAIron's AI coaching ensures proper weight placement and core engagement for maximum benefit and safety.

Step-by-Step Form Guide

1. Standard Plank Position: Begin in a high plank with hands under shoulders, body straight
2. Weight Placement: Have partner place weight plate on your upper back between shoulder blades
3. Core Bracing: Engage core muscles deeply, maintaining neutral spine
4. Body Alignment: Keep straight line from head to heels, no sagging or piking
5. Breathing: Breathe steadily while maintaining core tension
6. Hold Duration: Maintain position for target time, typically 30-90 seconds

Common Mistakes to Avoid

• Allowing hips to sag or pike up
• Placing weight too high on neck/shoulders
• Holding breath instead of breathing naturally
• Using too much weight too soon
• Compromising form to hold longer

AI Coaching Benefits

ChAIron's computer vision analyzes your Weighted Plank Hold in real-time, providing instant feedback on:

• Spinal alignment and hip positioning
• Core engagement and muscle activation
• Weight placement safety and effectiveness
• Breathing pattern and tension maintenance
• Progressive overload recommendations