Plank with weighted drag through

This is an instructional video to correctly demonstrate Plank with weighted drag through

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. If you need to improve the strength, stability and endurance around your abdominals, shoulders and lower back then this is an excellent exercise
  2. Remember this exercise should be pain free during after and the next day
  3. Kneel down onto your knees and rest both hands onto the floor, your hands should be under your shoulders and shoulder width apart.
  4. Have a weighted bag on one side of your body at chest height
  5. Next lift your knees of the ground so that you are on your toes and lift your pelvis until your body is perfectly straight and hold this position throughout.
  6. Common mistakes are having your bottom up in the air or letting your hips drop causing your back to sag.
  7. Next take one hand off the floor and twist your body inwards and reach across your body as far as you can and grab and pull the bag through to the opposite side
  8. Now perform the movement the opposite way around
  9. The aim of this exercise to gradually increase the time or reps that you can perform with perfect technique.
  10. You can do 3-5 sets of this with 3 minute rests between sets.
  11. This session can be done 2-3 times per week

Subscribe to our mailing list

Get tips, offers, new articles & exercises straight to your inbox!


By clicking subscribe you are confirming that you have read and agree to our Privacy Policy.


Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).