MuscleWiki Logo

  • Weighted Hand Plank

    Start in a kneeling position with your hands planted on the ground.
    Place a weight plate on your back or have a friend do it for you.
    Pick your knees up off the ground. Hold in this position with a flat back.

  • Plate Hollow Hold

    Lay flat on the ground with your arms extended over head holding a weight plate.
    Pick your upper back and your legs off the ground. Your body should be in a banana shape.

  • Weighted Plank Up Down

    Start from a plank position. Place a plate on your back.
    Go to one elbow then the other. Try to avoid rocking back and forth.
PreviousNext