Plank Hold Duel | Friends

Quick Intro

Plank Hold Duel is a plank contest. Two people hold a forearm plank side by side, and the first one whose form breaks loses the round. The plank itself, from setting the forearms to building the straight line from head to heels, is covered at Plank. This guide covers the contest: how to start a round, what counts as a break, how to keep it close between partners of different strength and how to stop a hold to failure from hurting the lower back.

What You’ll Need

A clear patch of floor long enough for two people side by side.
A mat each if the floor is hard on the forearms.
A stopwatch or a phone, if you want to record times.
A third person to watch is useful but not needed.

How to Play

Agree the break standard below and any handicap before the first round.
Set up side by side, a little more than an arm’s length apart, so neither person can touch the other.
Both get into the plank. When both lines are set, one person calls “go” and the clock starts.
Hold. Neither person may touch the other or try to distract them.
The round ends the moment one person’s form breaks. The other person wins and stops too, since there is nothing to gain from holding on alone.
Rest fully before another round. Two or three rounds, best of three, is plenty for one session.

What Counts

The standard is the plank’s own line, held from head to heels. Say it out loud before round one so neither person can argue with it later. The round ends when one person’s:

hips sag toward the floor;
hips lift into a peak;
knee touches the floor, in a full plank;
forearm or elbow comes off the floor, or they drop.

Each person watches the other. A sagging or lifting hip is easy to miss from the floor, so a third person standing to the side, or a phone propped up to film both of you side on, makes the call easier. Shaking on its own does not end the round, but it usually comes just before the hips go, so watch closely then.

If both people break at almost the same moment, or nobody can tell who went first, call it a draw and play the next round. A longer hold with sagging hips does not win. It only means the round should have ended sooner.

Making It Fair

Plank strength varies a lot between people, and a duel between unequal partners is over quickly. The fix is for the weaker partner to hold a Knee Plank while the stronger partner holds the full plank, both still competing on time. Taking the weight onto the knees shortens the lever the core has to hold, so the same effort lasts longer.

Agree this before the first round. If the person on their knees starts winning easily, they are ready for the full plank, and the duel moves on with both people on their toes. More on handicaps and keeping contests close is in Training With a Friend.

Staying Safe

In a solo set you stop when your line goes. In a duel the other person is still holding, and that is when people keep going with a sagging lower back so as not to lose. Treat the first sign of a break as the end of the round and take the loss. The next round is only a couple of minutes away, and a strained lower back takes much longer to settle.

Stop at once if the lower back starts to hurt, whoever is ahead.
Keep breathing. People often hold their breath when they are trying hard not to lose. Slow, steady breaths through the hold make it easier to keep the brace.
Keep your eyes on the floor. A quick glance at your partner is fine. Turning the head to watch them for the whole hold twists the neck and pulls the line out of shape.
Rest properly between rounds, at least two or three minutes, so the second round is still a fair contest and a tired back is not asked to do it again straight away.

Common Mistakes

Starting at different moments. If one person settles into the plank well before the other and both then start the clock, the duel is uneven before it begins. Start the clock only when both lines are set.
Calling your own break late. Each person tends to see the other’s sag before their own. Agree that a break called by your partner or the third person stands.
Playing too many rounds. A plank held to failure tires the core quickly. A fourth or fifth round is more likely to end in a sag than to tell you anything new.

Fitting It Into a Session

A plank duel suits the middle or later part of a session, after any sprints or reaction games, which need fresh legs and full attention. Avoid putting it straight after a push-up race or another game that tires the shoulders, since tired shoulders give out before the core and decide the round early. Building a Partner Session shows how to order several games.

Getting Better Over Time

Write down each person’s best time every week or two. A rematch against your own old record is often as motivating as beating your partner. Once both people regularly hold a clean plank for well over a minute, the duel takes a long time to settle, and a harder plank makes a sharper contest. A duel on the RKC Plank, held with the whole body squeezed hard, is over much sooner and tests the brace more than patience.

Side Plank Duel is the same contest on the side plank, played on both sides.
Hollow Hold Face-off and Wall Sit Duel use the same last-one-holding format on other holds, so they work well later in a session when the core needs a break.
Escalation Dare turns the plank into a dare: each partner sets the other a time to hold, and each dare is longer than the last.
Distraction Plank has one partner hold while the other tries to make them laugh, using only words and faces.
Plank Hold & Squat Rally gives the partners two different jobs, one holding the plank while the other squats.
Last One Standing — Plank is a version for a group, with a caller asking quick questions during the hold.

FAQ

How long does a plank duel usually last?

It depends on the pair. Newer partners often break within the first minute, and well-trained partners can hold for several minutes. If your rounds regularly go past two or three minutes, a harder plank will make the duel quicker and more of a contest.

Can we do it on straight arms?

Yes, as long as both people use the same plank. A duel in the high plank, on straight arms with the hands under the shoulders, puts more load on the wrists and shoulders, so it suits people who already hold that position comfortably.

Does the winner have to keep holding after the other person breaks?

No. The round is decided the moment one person breaks, so both can stop. Holding on alone adds nothing to the contest and only tires you for the next round.

Is shaking a break?

No. Shaking is common in a hard hold. The round ends when the line breaks: the hips sag or lift, a knee touches down or a forearm comes up.

Related to Plank, Knee Plank and Side Plank Duel.