Tsunami Barbell
    Plank
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    Core

    PLANK

    Isometric core exercise that builds full-body stability, core strength, and endurance. Essential for athletic performance.

    KEY TARGETS
    • Primary MuscleCore
    • EquipmentBodyweight
    AVOID MISTAKES
    • • Rapid descent without control
    • • Improper bracing / lost tension
    • • Inconsistent range of motion

    Setup

    Start in push-up position: hands directly under shoulders, body in straight line from head to heels. Engage core, squeeze glutes, and keep neck neutral.

    Execution

    Hold the position while maintaining a straight line. Breathe normally. Keep core tight, glutes engaged, and avoid sagging hips or raising butt too high.

    Exercise technique image

    Key Cues

    • Straight line from head to heels

    • Core braced: imagine preparing for a punch

    • Glutes squeezed to prevent sagging

    • Neck neutral: look at floor, not up

    • Breathe normally: don't hold your breath

    Common Mistakes

    • Hips sagging toward floor

    • Butt raised too high

    • Head dropping or looking up

    • Holding breath

    • Not engaging glutes

    Programming

    3-4 sets of 30-90 seconds. Progress by increasing hold time or adding variations (side planks, weighted planks, plank walks). The plank is one of the best core exercises for building stability that transfers to lifting.

    READY TO LIFT?

    Add the Plank to your next training cycle. The next week can change from what you logged.

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