How To Perform Plank Weight Transfer

This plank variation challenges trunk and hip stability every time the weight passes underneath you. These work the obliques, shoulders, arms and hips.

Level/Difficulty: Intermediate To Advanced

Muscle Group(s): arms, shoulders, core, legs
Equipment: dumbbell or kettlebell

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Core engaged, hips and spine neutral, keep trunk still throughout

Before starting:

Be sure to keep your core engaged to prevent the low back from arching/hyperextending.

Level 1: Start on hands and knees

Level 2: Start on hands & toes.

1. Set yourself up into your plank (either Level 1 or Level 2 variation). Keep the weight on the floor beside you.

2. Keep your core engaged so low back stays neutral

3. Inhale, then grab the weight with the hand furthest away and pull the weight under you to the other side.

4. Repeat these steps with the other hand to move the weight back to the other side.