CalisthenicsIn review

Long-Lever Plank

A forearm plank with the elbows placed forward of the shoulders.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Trunk stability
Modality: Calisthenics
Difficulty: Intermediate
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Set the forearms on the floor with the elbows slightly forward of the shoulders.
Extend the legs and brace the trunk.

Do the rep

Hold a straight line from the head through the hips to the heels.
Keep the elbows fixed and avoid arching the back.
Lower the knees to finish.

What counts as a rep

Count only time held with the elbows forward of the shoulders and the head, hips and heels in one straight line.

Breathing

Breathe steadily during the hold.

Cues

Reach the elbows forward.
Keep the ribs down.
Hold the hips level.

Common mistakes

Back arching
What you seeThe abdomen drops and the lower back arches.
FixMove the elbows closer and end the hold if the line breaks.
A controlled lever length preserves the plank.
Elbows sliding back
What you seeThe elbows return beneath the shoulders during the hold.
FixKeep the elbow position fixed or end the set.
The forward elbow position defines the long lever.

Stop the set if

Stop if you feel sharp pain.
End the set when the back arches or the elbows move.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Rectus abdominis · moderate confidence
Obliques · moderate confidence
Deep core / trunk stabilizers · moderate confidence

Assisting

Hip flexors · moderate confidence
Shoulders (coarse UI group) · moderate confidence
Forearms and grip · moderate confidence

Equipment

Bodyweight

Optional: Floor mat

Set the forearms on the floor with the elbows slightly forward of the shoulders. Extend the legs and brace the trunk.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Manual

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 5, written from the blueprint CSV row and the owner rules approved 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the owner rules; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints unless a correction is listed below; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_forearm_plank, the closest Wave 1 record. The draft carries no Wave 1 review evidence.
CSV equipment bodyweight|floor-mat|pull-up-bar-optional is normalized to required bodyweight and optional floor-mat. The CSV floor-mat is optional under the existing catalog normalization. Required equipment follows the movement and the owner picker rules.
Skill tier intermediate: A clean hold with the elbows forward of the shoulders needs months of trunk training. The CSV says beginner. Failure cost low: the movement ends on the floor or in a stable stand.
The CSV allows reps or duration. This static hold uses duration only, as the Wave 1 planks.
The CSV rep-or-duration-candidate hint maps to manual tracking because it is not a schema capability. Camera support stays false and public capability stays manual_only.
The elbow offset is a draft choice. Review must define the controlled range for the long lever.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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