ClapMove · clapmove.com
Exercise handout — move better, feel better.
Plank on Fists
Hold plank position on fists to keep wrists neutral. Good option for those who can't tolerate wrist extension.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: push-up handles
Dosage
4
Sets
30 sec
Reps / Time
45 sec
Rest
static hold
Tempo
Step-by-Step Guide
Set up
- Start in plank position
- Make fists and place knuckles on floor
- Body in straight line from head to heels
Step 1 of 5
Hold plank on fists
Step 2 of 5
Keep wrists perfectly straight
Step 3 of 5
Engage core to prevent sagging
Step 4 of 5
Hold for prescribed time
Step 5 of 5
Breathe normally throughout
Breathing
- Breathe continuously
- Don't hold breath
Form Cues
- Wrists straight
- Core engaged
- Don't sag or pike
- Breathe
Common Mistakes to Avoid
- Hips sagging
- Hips too high
- Holding breath
- Wrists bending
Safety Information
Good for wrist extension intolerance.
Progressions
Longer holds up to 45 seconds
Regressions
Shorter holds, from knees
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.