Plank (High/Arms Extended)

Extended lever arm anti-extension challenge — increases core demand by lengthening the moment arm and adds shoulder stability requirements

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⚡ Quick Reference

Aspect	Details
Pattern	Core - Anti-Extension
Primary Muscles	Core, Rectus Abdominis
Secondary Muscles	Obliques, Transverse Abdominis
Equipment	Bodyweight (optional mat, platform)
Difficulty	⭐⭐ Intermediate
Priority	Common

Movement Summary

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🎯 Setup

Starting Position

1. Hand placement: Directly under shoulders, fingers spread wide
   • Weight distributed across entire palm
   • Wrists neutral, not extended
2. Arms position: Fully extended, elbows locked but not hyperextended
3. Feet position: Hip-width apart, balls of feet on ground
4. Body alignment: Straight line from head to heels, no sagging or piking
5. Glute activation: Squeeze glutes hard to protect lower back
6. Core brace: Pull belly button toward spine, create intra-abdominal pressure

Equipment Setup

Equipment	Setting	Notes
Mat	Optional	Wrist comfort
Timer	Visible	Track hold duration
Platform	6-12 inches	For elevated variation
Stability Ball	Medium	Advanced instability

Setup Cue

"Hands under shoulders, push the ground away, create a straight bodyline from head to heels"

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🔄 Execution

The Movement

Getting Into Position

What's happening: Establishing proper high plank position

1. Start in quadruped position (hands and knees)
2. Place hands directly under shoulders, fingers spread
3. Step feet back one at a time into full plank
4. Lock arms fully extended (but don't hyperextend elbows)
5. Create full-body tension before starting hold

Tempo: Controlled, deliberate setup

Feel: Weight distributed through hands, shoulders engaged, core tight

The Hold

What's happening: Isometric anti-extension under increased lever arm

1. Maintain straight line from head to heels
2. Push floor away — active shoulder blade protraction
3. Squeeze glutes continuously to prevent hip sag
4. Brace core hard — resist gravity pulling hips down
5. Breathe steadily — don't hold breath
6. Keep neck neutral — look slightly ahead of hands

Tempo: 20-45 seconds initially

Feel: Deep core burn, shoulder stability work, trembling normal, longer lever creates more torque on spine

Common error here: Hips sagging or piking — defeats the anti-extension purpose

Breathing Pattern

What's happening: Maintaining tension while breathing

1. Breathe through nose or mouth — steady rhythm
2. Never hold breath — dangerous blood pressure spike
3. Maintain core brace while breathing
4. Think: "Breathe behind the brace"

Rhythm: 3-4 seconds inhale, 3-4 seconds exhale

Feel: Challenging to keep tension while breathing normally

Ending the Hold

What's happening: Safe exit from position

1. Lower knees to ground with control
2. Sit back into child's pose
3. Shake out wrists gently
4. Breathe deeply and reset for next set

Key Cues

Primary Cues

• "Push the ground away from you" — activates serratus anterior, shoulder stability
• "Long, strong body" — maintain rigid alignment
• "Squeeze glutes to protect your back" — prevents lumbar hyperextension
• "Shoulders over wrists, not behind" — proper weight distribution

Duration Guide

Goal	Duration	Sets	Rest
Beginner	15-25s	3	45-60s
Intermediate	30-45s	3-4	45s
Advanced	45-60s+	4	60s

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Rectus Abdominis	Resists spinal extension with longer lever	████████░░ 85%
Transverse Abdominis	Deep core stabilization, intra-abdominal pressure	█████████░ 90%

Secondary Muscles

Muscle	Action	Activation
Obliques	Resist lateral flexion and rotation	███████░░░ 70%
Erector Spinae	Co-contract with abs for rigid spine	██████░░░░ 60%

Stabilizers

Muscle	Role
Anterior Deltoids	Support shoulder flexion position
Serratus Anterior	Protract shoulder blades, stabilize scapula
Glutes	Prevent hip sag, maintain alignment
Quadriceps	Maintain leg extension
Forearm Flexors	Grip and wrist stability

Extended Lever Arm Mechanics

The high plank increases the distance between your shoulders (fulcrum) and center of mass, creating greater torque. This requires more core strength to maintain the same position compared to forearm plank — approximately 20-30% more demand.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hips sagging	Lower back hyperextends	Spinal stress, defeats anti-extension training	Squeeze glutes harder, shorten duration
Hips too high	Pike position, reduces load	Minimal core engagement	Lower hips to neutral line
Shoulders behind wrists	Excessive wrist strain	Wrist pain, poor alignment	Move shoulders directly over wrists
Locked elbows hyperextended	Elbow joint stress	Joint damage risk	Firm but not hyperextended
Head dropped/lifted	Neck misalignment	Cervical strain	Neutral spine includes neck
Holding breath	Blood pressure spike	Dangerous, unsustainable	Practice breathing under tension

Most Common Error

Hips sagging — the longer lever arm makes this more likely than forearm plank. The instant your hips drop, core engagement decreases and spinal stress increases. End the set immediately.

Self-Check Checklist

• Hands directly under shoulders
• Arms fully extended (not hyperextended)
• Straight line from head to heels
• Glutes actively squeezed
• Breathing steadily
• No wrist, shoulder, or back pain

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🔀 Variations

By Emphasis

Increased Stability

Variation	Change	Why
High Plank on Ball	Hands on stability ball	Instability increases core demand
Single-Leg High Plank	Lift one foot 6-12 inches	Anti-rotation, asymmetrical load
High Plank with Reach	Alternate reaching forward	Dynamic stability

Regressions

Variation	Change	Why
Incline High Plank	Hands on elevated surface	Reduces lever arm length
High Plank from Knees	Knees on ground	Shorter lever, less load
Wall High Plank	Hands on wall, standing angle	Minimal loading for beginners

Progressions

Variation	Change	Why
Feet-Elevated High Plank	Feet on bench/box	Increases load on shoulders
Weighted High Plank	Plate on upper back	Direct resistance increase
Plank Walkout	Walk hands forward and back	Dynamic anti-extension

Equipment Variations

Equipment	Exercise Name	Key Difference
Stability Ball	Ball Plank	Instability challenge
Suspension Trainer	TRX High Plank	Unstable base
Parallettes	Parallette Plank	Elevated, wrist-neutral
Medicine Ball	Single-Ball Plank	Both hands on ball, instability

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📊 Programming

Duration by Goal

Goal	Sets	Hold Time	Rest	Frequency
Core Strength	3-4	20-30s	45-60s	3-4x/week
Core Endurance	3-5	40-60s	30-45s	3x/week
Stability Training	4-5	15-25s (on ball)	60s	2-3x/week

Workout Placement

Program Type	Placement	Rationale
Strength-focused	End of workout	After main lifts when fatigue is okay
Core-focused	Beginning or middle	When fresh for quality
Circuit training	Middle	Core stability between exercises
Skill work	Early	Requires focus and coordination

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	3 sets x 15-25s
Intermediate	3-4x/week	3-4 sets x 30-45s
Advanced	3-4x/week	4 sets x 45-60s or add instability

Progression Scheme

Progressive Overload

Once you can hold 45-60 seconds with perfect form:

1. Add instability (hands on ball)
2. Elevate feet (on bench)
3. Add weight (plate on back)
4. Dynamic progression (plank walkout, ab wheel)

Don't just chase duration — progress the difficulty.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Forearm Plank	Standard starting point	✓
Incline High Plank	Hands elevated, less load
High Plank from Knees	Cannot maintain neutral spine

Progressions (Harder)

Exercise	When Ready	Link
Feet-Elevated High Plank	Can hold 60s perfect form
Ab Wheel Rollout	Ready for dynamic anti-extension
Plank Walkout	Ready for dynamic challenge

Alternatives (Same Goal, Different Movement)

Anti-Extension

Alternative	Difference	Good For
Forearm Plank	Shorter lever, less shoulder demand	Building foundation
Ab Wheel Rollout	Dynamic anti-extension	Advanced trainees
Hollow Body Hold	Supine position, gymnastics focus	Bodyweight athletes

Shoulder Stability

Alternative	Benefit
Push-Up Hold	Top position hold, similar demands
Bear Crawl Hold	Quadruped stability

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Wrist pain	Direct pressure on wrists	Use parallettes, regress to forearm plank
Shoulder pain	Load-bearing in flexion	Regress to forearm plank, reduce duration
Low back pain	Extension stress if form breaks	Shorter holds, Dead Bug alternative
High blood pressure	Isometric contraction	Breathe continuously, avoid max holds
Pregnancy (2nd/3rd trimester)	Prone position	Avoid, use standing core work

Stop Immediately If

• Sharp pain in wrists, shoulders, or lower back
• Numbness in hands or arms
• Dizziness or vision changes
• Cannot maintain neutral spine alignment

Safe Execution

Best practices:

1. Quality over duration: Perfect 30s beats sloppy 60s
2. Stop when form breaks: End set when hips sag
3. Wrist care: Warm up wrists first, spread fingers wide
4. Build gradually: Add 5-10s per session
5. Listen to your body: Wrist discomfort is common — regress if needed

Wrist Health Considerations

Issue	Solution
Wrist pain	Use parallettes, fist position, or forearm plank
Limited wrist extension	Warm up with wrist circles, consider forearm plank
Numbness	Adjust hand position, distribute weight evenly

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Spine	Isometric stability	0° (neutral)	🟡 Moderate
Shoulder	Isometric flexion (~90°)	90° flexion	🟡 Moderate-High
Wrist	Extension (~70°)	70° extension	🟡 Moderate
Elbow	Full extension	0° (locked)	🟢 Low
Hip	Neutral extension	0° (neutral)	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Wrist	70° extension	Hands flat on floor	Use parallettes or fist position
Shoulder	90° flexion	Overhead reach	Incline variation, mobility work
Thoracic Spine	Neutral alignment	No kyphosis	Thoracic extension work

Joint Health Note

The high plank places significant demand on wrist extension. If you have limited wrist mobility or pain, consider:

• Using parallettes (wrist-neutral position)
• Fist plank (knuckles on ground)
• Regression to forearm plank

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❓ Common Questions

What's the difference between high plank and forearm plank?

High plank (arms extended):

• Longer lever arm = more torque on core
• Approximately 20-30% more core demand
• Greater shoulder stability requirement
• Requires good wrist mobility
• Better for transitioning to push-ups and dynamic movements

Forearm plank:

• Shorter lever, more stable base
• Better starting point for beginners
• Less wrist stress
• Easier to maintain for longer durations

Start with forearm plank, progress to high plank.

My wrists hurt during high planks — what can I do?

Wrist discomfort is common:

Immediate fixes:

• Spread fingers wide to distribute load
• Ensure wrists are directly under shoulders
• Try fist position (knuckles on ground)
• Use parallettes or push-up bars (wrist-neutral)

Long-term solutions:

• Wrist mobility exercises before training
• Gradually build wrist conditioning
• Consider forearm plank as primary variation

If pain persists, consult a healthcare provider.

How long should I be able to hold a high plank?

Target durations:

• Beginner: 20-30 seconds with perfect form
• Intermediate: 40-50 seconds with perfect form
• Advanced: 60 seconds, then progress to harder variations

Remember: High plank is harder than forearm plank. Don't compare durations directly. Once you hit 60 seconds, progress to instability (ball), elevation, or dynamic variations.

Should my elbows be locked or slightly bent?

Arms fully extended BUT not hyperextended:

• Lock elbows to engage triceps and create stability
• Don't hyperextend (pushing past straight)
• Think "firm lockout" not "jammed back"
• Some micro-bend is fine if you tend to hyperextend

Proper arm position creates a stable pillar to push through.

I feel this more in my shoulders than my core — is that wrong?

High plank DOES work shoulders significantly:

• Shoulders support your upper body in flexion
• Serratus anterior works hard to stabilize scapula

To increase core emphasis:

• Actively squeeze glutes — shifts focus to core
• Pull belly button to spine — conscious ab engagement
• Ensure proper body alignment — no sagging or piking

It's normal to feel shoulders working. If they fatigue before core, they're your limiting factor and will improve with practice.

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🎁 Benefits

Primary Benefits

1. Enhanced Anti-Extension Strength

   • Greater lever arm increases torque on spine
   • Builds stronger bracing ability for squats, deadlifts
   • Protects lower back during daily movements

2. Shoulder Stability Development

   • Strengthens shoulder girdle in load-bearing position
   • Builds serratus anterior (scapular stability)
   • Prepares shoulders for push-ups and pressing movements

3. Functional Strength Transfer

   • Mimics hand-supported positions (crawling, push-ups)
   • Builds practical, usable core strength
   • Improves body control and awareness

4. Wrist and Forearm Strengthening

   • Conditions wrists for load-bearing activities
   • Builds grip and forearm endurance
   • Improves wrist stability

Secondary Benefits

• Total body tension and muscle coordination
• Improves posture and body alignment awareness
• Minimal equipment required
• Easily scalable difficulty
• Low injury risk when performed correctly

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🔗 Related Exercises

Within Same Pattern (Core - Anti-Extension)

• Forearm Plank — Foundation movement
• RKC Plank — Maximum tension variation
• Ab Wheel Rollout — Dynamic anti-extension
• Plank Walkout — Dynamic progression

Complementary Movements

• Push-Up — Dynamic pressing from same position
• Plank to Push-Up — Combines both patterns
• Shoulder Tap Plank — Anti-rotation addition
• Dead Bug — Supine anti-extension alternative

Progression Pathway

Before this exercise:

• Forearm Plank
• Incline High Plank

After mastering this:

• Plank Walkout
• Ab Wheel Rollout
• Feet-Elevated High Plank

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📚 Sources

Biomechanics & Muscle Activation:

• McGill, S.M. (2010). Core Training: Evidence Translating to Better Performance and Injury Prevention — Tier A
• Schoenfeld, B.J. & Kolber, M.J. (2016). Strength and Conditioning for Injury Prevention — Tier A
• ExRx.net Exercise Analysis — Tier C

Lever Arm Mechanics:

• Snarr, R.L. & Esco, M.R. (2014). "Electromyographic Comparison of Plank Variations Performed with and without Instability Devices" Journal of Strength and Conditioning Research — Tier A

Programming:

• McGill, S.M. (2015). Ultimate Back Fitness and Performance — Tier B
• NSCA Essentials of Strength Training — Tier A

Technique:

• ACE Fitness Exercise Library — Tier C
• NASM Personal Training Manual — Tier B

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For Mo

When to recommend this exercise:

• User has mastered forearm plank (60s with perfect form)
• User wants to progress core training
• User is building toward push-ups or dynamic core work
• User needs shoulder stability development
• User wants more athletic/functional core training

Who should NOT do this exercise:

• Wrist pain/injury → Suggest Forearm Plank or parallette variation
• Shoulder pain/injury → Suggest Forearm Plank or Dead Bug
• Pregnant (2nd/3rd trimester) → Suggest standing core work
• Cannot hold forearm plank 30s → Build foundation first with Forearm Plank

Key coaching cues to emphasize:

1. "Push the ground away from you — active shoulders"
2. "Shoulders directly over wrists, not behind"
3. "Squeeze glutes to protect your lower back"
4. "Maintain straight line from head to heels"
5. "Keep breathing — never hold your breath"

Common issues to watch for in user feedback:

• "My wrists hurt" → Check hand position, consider parallettes, wrist mobility work
• "I feel it all in my shoulders" → Normal, but cue glute engagement for more core
• "Too easy" → Progress to instability (ball), feet elevated, or dynamic variations
• "Harder than forearm plank" → Expected! 20-30% more demand from longer lever
• "Hips keep sagging" → Regress duration, cue glute squeeze, may need to build more strength

Programming guidance:

• Pair with: Push exercises (push-ups, bench), Pallof Press (anti-rotation), Dead Bug (supine alternative)
• Avoid same day as: No major conflicts — works well with everything
• Typical frequency: 3-4x per week, can be done daily if recovered
• Consider: Great warm-up before push exercises

Progression signals:

• Ready to progress when: Can hold 45-60s with perfect form
• Regress if: Cannot maintain neutral spine for 20s, wrist pain
• Next steps: Add instability (ball), elevate feet, or progress to dynamic work (walkouts, ab wheel)

Alternative recommendations based on feedback:

• "Too hard" → Forearm Plank, incline high plank
• "Wrist discomfort" → Use parallettes, fist position, or Forearm Plank
• "Want more challenge" → Hands on ball, feet elevated, Ab Wheel Rollout
• "Boring" → Plank to Push-Up, Shoulder Tap Plank

Contextual recommendations:

• Preparing for push-up training → Excellent preparatory exercise
• Building shoulder stability → Great choice, emphasize scapular protraction cue
• Wrist conditioning → Good for building wrist strength progressively
• Athletic populations → More sport-specific than forearm plank

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Last updated: December 2024