Alright, let’s get straight to the point—powerlifters should be doing planks. No debate. No second-guessing.
If you want to be a vicious squatter, deadlifter, and even a strong bench presser, you need to build a rock-solid core.
And one of the best, most effective ways to do that? Planks.
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Why the Plank Matters for Powerlifting
A weak core is a major problem in powerlifting. If your core isn’t strong enough to stabilize your spine under heavy weight, you’re not just losing strength—you’re putting yourself in a compromised position that could lead to injury.
When your core collapses in a squat or deadlift, your spine flexes, your power output drops, and you put unnecessary strain on your lower back. That’s where the plank comes in.
Planks teach you how to brace—the same bracing you need under a heavy barbell. When you learn how to properly engage your core in a plank, you reinforce the muscular control that keeps your body tight and stable in your lifts.
And it’s not just about abs.
Some people ask whether planks are better on elbows or hands. The thing is, a properly executed plank works your lower back, glutes, lats, and traps—all crucial muscle groups for maintaining a rigid, powerful posture under load.
The Right Way to Do a Plank
Let’s break it down. The elbow plank is the gold standard. Here's what it looks like, demonstrated in person at a gym (and demoed on the Powerlifting Technique YouTube channel).
Here’s how you do it:
- Feet placement: Dig your toes into the floor. Your feet should be vertical, not sprawled out.
- Elbows locked in: Your upper arms should be perpendicular to the ground, with your elbows directly beneath your shoulders.
- Straight line from head to heels: Your spine should be neutral, not sagging or hiked up. Think of creating a straight line from your shoulders to your ankles.
- Engage everything: Squeeze your abs, your lower back, your glutes—everything that stabilizes the midsection.
A proper plank isn’t just about holding still—it’s about creating full-body tension. That tension is what carries over into your squat, deadlift, and bench press.
There's also a worthwhile article on time-under-tension vs. volume. It's a noteworthy debate, and there's a right answer for powerlifters.
Understanding Your Core: More Than Just Abs
Most people think “core” means abs. That’s only half the picture. Your core is a system—not just your abs, but also your lower back, glutes, lats, and even traps.
If one part is weak, the whole system fails. That’s why some lifters feel planks more in their lower back than their abs—it’s an indicator of imbalance.
To build a bulletproof core, you need to train everything together. That means planks should be part of a bigger approach that includes glute work, back work, and bracing drills—all working together to reinforce your midsection.
Back issues? There are a bunch of back-friendly glute exercises.
Progressions: From Basic to Brutal
If you struggle with planks, you can work up to them with progressions. Here’s how:
- Push-Up Plank – Instead of being on your elbows, hold the top of a push-up. This keeps your torso more upright, making it easier to hold the position.
- Elbow Plank – The standard plank. Master this before progressing further.
- Row Hold Plank – Now it gets serious. Get into a push-up position with dumbbells in your hands, row one dumbbell to your chest, and hold. This forces your core to fight rotational forces, mimicking the bracing demand of a heavy deadlift.
If you can progress from a push-up plank to an elbow plank to a row hold plank, your core will be battle-tested and ready to handle heavy squats, deadlifts, and even bench presses with superior stability.
The Bottom Line: Start Doing Planks
The plank isn’t some flashy Instagram exercise—it’s a fundamental movement that translates directly into powerlifting success.
Whether you're trying to hit a new squat PR or add pounds to your deadlift, a strong core is non-negotiable. If you’re serious about getting stronger, add planks to your training.
Try the progressions I laid out, master the tension, and build a core that can take whatever weight you throw at it.
Let’s get strong.
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