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Old 03-05-2010, 02:27 PM   #1
Kevin Simons
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Weighted Planks= Awesome Exercise!

Hey does anybody have experience with weighted planks? They are my new favorite exercise. We have been doing them once a cycle for one minute after the WODs, and everyone consistently adds 5-10lbs each time. I started with one 45# plate and will probably do my bodyweight in the next couple weeks. I really feel that it is helping my core stabilization on heavy lifts, especially front squats.

To set it up, use a belt with a chain to attach the weights, get into a push-up position with your feet and hands elevated on a pair of benches or boxes (to keep the weights off the floor) and hold for one minute. It helps if your hands are slightly lower than your feet. You really have to keep your whole body super tight to maintain a hollow body position and prevent your hips from sagging.

I have been amazed at the progress we have been making; I have never had an exercise improve this rapidly. Please try it out and let me know what you think. It really is one hell of a workout. Believe me, you will definitely feel it the next morning!
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Old 03-05-2010, 02:31 PM   #2
Hunter Lea
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Re: Weighted Planks= Awesome Exercise!

We'll try it out after the wod today and let you know! Might be doing Cindy...
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Old 03-05-2010, 02:37 PM   #3
Greg Privitera
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Re: Weighted Planks= Awesome Exercise!

I worked up to 315lbs for 30s on these at one point while bulletproofing my lowerback after a couple disc injuries (not right away!).

Thanks for reminding me I need to get back to these.
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Old 03-05-2010, 02:41 PM   #4
Jamie J. Skibicki
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Re: Weighted Planks= Awesome Exercise!

I'm not a huge fan. There was a discussion on this on Starting Strength, I hadn't done any dedicted ab work and did 220 lbs for 6 seconds after doing 145, 100, 80, 60 for 10 seconds each.

If you find they directly help some of your lifts, I would do them, otherwise, I wouldn't.
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Old 03-05-2010, 02:52 PM   #5
Steven Low
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Re: Weighted Planks= Awesome Exercise!

Quote:
Originally Posted by Jamie J. Skibicki View Post
I'm not a huge fan. There was a discussion on this on Starting Strength, I hadn't done any dedicted ab work and did 220 lbs for 6 seconds after doing 145, 100, 80, 60 for 10 seconds each.

If you find they directly help some of your lifts, I would do them, otherwise, I wouldn't.
I agree.

If you want to work something you should probably work on ab wheel rollouts
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Old 03-05-2010, 02:57 PM   #6
Kevin Simons
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Re: Weighted Planks= Awesome Exercise!

Jamie, can you point me to this discussion? Is that another forum? What would be the negatives? I don't see how strengthening your core could be anything but beneficial, and I really think this exercise does a remarkable job of that. I definitely do think it helps my other lifts, and the recovery aspect hasn't been a hindrance. I just do them right before a rest day.
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Old 03-05-2010, 02:57 PM   #7
Jamie J. Skibicki
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Re: Weighted Planks= Awesome Exercise!

I like L sits, heavy weighted situps, 1 armed unsupported db rows, single arm presses.
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Old 03-05-2010, 03:12 PM   #8
Kevin Simons
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Re: Weighted Planks= Awesome Exercise!

Yeah I like those too, but they don't produce the intra abdominal pressure that the planks do. Not even close. That's why I do not think they carry over especially well to heavy deads or front squats etc. I'm one of the few people who really likes static holds though. They helped me a lot on my bench and overhead work as well. Something about unracking 500lbs makes 350 seem like cake.
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Old 03-05-2010, 03:32 PM   #9
Jamie J. Skibicki
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Re: Weighted Planks= Awesome Exercise!

Due to issues between that site and this I can't link. But if you go to the Starting Strength forums and do an advanced search for post by me and planks, it's the first hit.

The short answer is that squats, deadlifts, OHP and the oly lifts train the core much harder than a plank, as everyone that tried doing planks could do them with a decent amount of weight for a good amount of time. WHile no one got to greg's numbers, I don't know how I would get 315 on my back.

Hence my original response of, if you find it helps a particular lift, then do it, but it would not be the first excersize I pick
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Old 03-05-2010, 11:41 PM   #10
Kevin Shaughnessy
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Re: Weighted Planks= Awesome Exercise!

Is it easier with the weight hanging from you then when its on your back? I've been doing them for a few months and am up to 50# for a minute, cant imagine doing them with 300+, seems like a huge amount.
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