← EXERCISE LIBRARYCalisthenics
High Plank
The plank held on the hands rather than the forearms, which adds shoulder and serratus work to the same anti-extension brace.
- 01Set the hands directly under the shoulders and step the feet back to hip width.
- 02Push the floor away so the upper back rounds slightly rather than sagging between the shoulder blades.
- 03Tuck the ribs down and squeeze the glutes so the body makes one line.
- 04Hold, breathing normally, and stop the set when the hips drop or lift.
- 01Push the floor away — do not sink into the shoulders.
- 02Ribs down, glutes on, one straight line.
- 03Breathe through it; a held breath is not a brace.
- 01Letting the hips sag, which loads the lower back instead of the trunk.
- 02Piking the hips up to rest mid-set.
- 03Hands set forward of the shoulders, which turns it into a long-lever hold nobody asked for.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.