Exercise Video of the Week: The Plank with Weight Transfer

by Jordan Syatt July 28, 2014

I love planks and their endless variations.

They’re an extraordinarily versatile drill that can produce exceptional results in nearly every population.

Unfortunately, they’re wicked boring.

plank with weight transferWe’ve all been there…

Dripping with sweat near the tail-end of your training session, you double-check your training program to see what core exercise is planned before you call it a day.

After scanning the last few exercises, and hoping beyond hope it’s not what you think, your gaze falls on the very drill you didn’t want to see.

Another boring plank.

Great,” you think. “Exactly what I’ve been looking forward to all week. Another boring plank that barely challenges me and, instead, just makes me want to cut the workout short.

Well, eff that.

I’m sick of boring planks and am excited to show you a different, more challenging, variation for you to include within your own training programs.

Enter: The Plank with Weight Transfer

A fantastic plank variation designed to improve overall core stability and performance, the plank with weight transfer is a fun and effective alternative for more advanced trainees.

How’s it done?

I outline exactly how to coach and perform this drill in my brief tutorial below.

Plank with Weight Transfer

Performance Overview

Whose it for: Significantly more challenging than a standard plank, the plank with weight transfer should be reserved for advanced trainees who understand and display sufficient core stability to resist lumbar hyperextension and torso ration during the drill. 

Sets and Reps: 2-4 sets of 10-30sec is sufficient to achieve the best results.

Frequency: 1-2 days per week within a given training block is sufficient to achieve the best results.

Intensity: 2.5 to 5lbs is sufficient to achieve the best results; anymore than that is excessive. Rather than add more weight, simply increase the distance you transfer the weight as that will drastically increase the difficulty of the drill.

Wrapping Up

I hope you enjoyed this article and that it helps you move one step closer towards achieving your goals (while simultaneously making training a bit more fun!).

Never Minimal. Never Maximal. Always Optimal.


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