HOW TO DO LONG-LEVER PLANK
- Set up in a forearm plank, then move the elbows several centimetres forward of the shoulders to lengthen the lever.
- Tuck the pelvis slightly, draw the ribs down, squeeze the glutes, and press the forearms into the floor while maintaining a straight line from head to heels.
- Breathe behind the brace and end the hold before the lower back sags or shoulders lose tension.
- The longer lever increases abdominal demand compared with a traditional plank and also engages the latissimus and shoulder girdle.
- Advance the elbows gradually rather than simply extending hold time, and return them beneath the shoulders if you cannot maintain spinal position or feel discomfort in the back or shoulders.
FREQUENTLY ASKED QUESTIONS
Open Long-Lever Plank in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as time. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.
