Weight-Plate Prone Switch Plank
Challenge your core! Switch a weight plate in a plank for ultimate stability training.
The Weight-Plate Prone Switch Plank is a compound exercise that mainly works the core and shoulders. You'll need: weight plates.
Required Equipment
Weight-Plate Prone Switch Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Obliques; Deep Core (transverse abdominis)
Weight-Plate Prone Switch Plank Variations and Alternatives
How to do the Weight-Plate Prone Switch Plank
Begin in a standard plank position with your forearms on the ground, elbows under your shoulders, and feet shoulder-width apart. Your body should form a straight line from your shoulders to your heels.
Place a weighted plate next to one of your hands on the ground.
Engage your core and glutes to maintain a stable position.
Without lifting your hips or letting them sag, use your opposite hand to reach across your body and grasp the plate.
Drag the plate under your body to the opposite side, setting it down next to your other hand.
Return your hand to the original plank position and stabilize your body.
Repeat the movement with the other hand, switching the plate back to the starting side.
Continue alternating sides for the desired number of repetitions or time while keeping your hips level and minimizing any rocking motion throughout the body.
Remember to keep your movements controlled and smooth, focusing on maintaining a strong core and proper plank position throughout the exercise. Adjust the weight of the plate as needed to match your strength level.
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Weight-Plate Prone Switch Plank FAQs
What muscles does the Weight-Plate Prone Switch Plank work?
The Weight-Plate Prone Switch Plank mainly works the core and shoulders. The main muscles are the rectus abdominis and posterior deltoid.
What equipment do you need for the Weight-Plate Prone Switch Plank?
Weight plates.
Is the Weight-Plate Prone Switch Plank a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Weight-Plate Prone Switch Plank variations and alternatives?
Similar exercises include the Dumbbell Pull Through Plank, Kettlebell Pass Through Plank, Alternating Anti-Gravity Pull-Up Plank and Hand Switch Plank.
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