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

Standard Plank Position:Begin in a high plank with hands under shoulders, body straight
Weight Placement:Have partner place weight plate on your upper back between shoulder blades
Core Bracing:Engage core muscles deeply, maintaining neutral spine
Body Alignment:Keep straight line from head to heels, no sagging or piking
Breathing:Breathe steadily while maintaining core tension
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

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

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