Planks are an all-time classic core stability exercise—but you've probably held the position a million times over your training career. If you're ready to level up your plank, take on this workout from Men's Health fitness director Ebenezer Samuel, C.S.C.S., that adds some weight, elevation, and some isometric action to challenge your core like never before.
"This move is all about anti-rotation and it’s a move that will make both your planks and your renegade rows vastly better," says Samuel. "It’s also a super scaleable move. Advanced users can do this with a challenging weight, a 40- or 50-pound dumbbell and really battle to accumulate your 30 seconds or hold time per side. Or you can easily do this with a 10-pound dumbbell or even a gallon jug of water."
Watch the full workout below.
The real challenge comes when you compensate for the weight of the dumbbell. "That load is going to drag your torso down to one side, even when it’s rowed up," says Samuel. "Your game plan: resist that and don’t let it happen. The trick: when you resist you’ll be tempted to overcompensate, rotating your torso up too high to offset the load. You have to work to stay disciplined through your glutes and obliques on the loaded side to keep your hips and shoulders square. "
To take on the elevated plank row hold, you'll need a bench and dumbbells. If you need a solid set of weights for home, check out this option from Bowflex—unless you're good with that gallon jug.