This weight plate exercise goes past the barbell

You have probably used weight plates in your training before – but not that way.

They are usually attached to a barbell or barbell to adjust resistance. But weight plates can be used for so much more – even as free weight.

Here's why a weight-plate workout is worth trying:

It helps with grip training. Unlike holding a barbell where you have to roll your wrists lightly so that your hands keep a straight line, holding a weight plate puts your hands in a more natural position. This position, along with the fact that you use your fingers more to hold the weight, can help improve grip strength.
It can spark your training. Adding something new to your workout toolbox offers diversity and offers a different charm. Your body adapts to worn-out workouts, but new challenges keep your body ready and increase the effectiveness of your workout.
This can be useful if not all devices are available. When the gym is full or you are in need, just take a plate and do a full workout with minimal extra time or equipment.

Our flexible plate training

"You can do any exercise in the gym if you get creative with the weight plate," said Andy Coggan, fitness expert at Gold & # 39; s Gym. "You don't need dumbbells or kettlebells to get started."

As always, the amount of weight and the number of repetitions depend on your goals.

"If you haven't been to the gym for a while, start easier and do more repetitions to develop neuromuscular coordination and endurance," says Coggan.

If you start using plates only for training, you can use lighter plates to train your grip, or even just your body weight to practice the movements.

"Creativity is your only real limitation," says Coggan. Weight Plate Training is a form of strength trainingAll you want to add and keep safe is fair game. "

Use a weighted plate and basic movements for this whole body workout. Try two to three sets of 10 to 15 reps for each exercise and increase the amounts as your stamina and recovery improve.


Hold the plate at chest height or overhead. Lower your body with your hips back and your knees above your feet.

to press

Lie on your back, hold the plate and slide the plate off your chest.


Hold the plate on one side. Support yourself with one hand, lean forward and pull the plate towards your chest. Switch pages after you have finished your repetitions.


Hold the plate upside down. Step forward and drop your back knee until it almost touches the floor. Alternative steps.


This is a suitcase style deadlift that challenges your grip. Hold the plate to the side of your body with one hand and empty with the other hand. Squat down with your plate hanging down. Keep your back flat and your chest up. Squat until the plate touches the floor, then slowly get up again. The movement is similar to picking up and putting down a suitcase. Change hands after repetitions.


Hold the plate against your torso with both hands and turn it to the side. You can keep the plate further away from your body to adjust the level of difficulty.


Do sit-ups on the floor while holding the plate over yourself.

Ready for more? Try these full body movements from Gold & # 39; s gym experts.
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