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Plate Twist

AdvancedStrengthTier T3

You sit with your ankles crossed and lifted off the floor and grip a weight plate in front of your stomach. You turn your trunk to the left and touch the plate to the mat beside your hip. Then you turn to the right and repeat.

Targets: Spine Chain (Full Spine)

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

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Keep gripping a single weight plate with both hands.
  1. A man seated on a mat, ankles crossed and lifted off the floor, holding a weight plate in front of his abdomen with both hands.

    Step 1 of 4

    Sit with your ankles crossed and lifted off the floor, knees bent slightly, and grip the sides of a weight plate with both hands in front of your abdomen.

  2. The same man, trunk rotated to his left, the plate now touching the mat beside his left hip.

    Step 2 of 4

    Rotate your trunk to your left and move the plate down to touch the mat beside your left hip, keeping your feet lifted clear of the mat.

  3. The same man, trunk rotated to his right, the plate now touching the mat beside his right hip.

    Step 3 of 4

    Rotate your trunk back through the centre and continue to your right, moving the plate down to touch the mat beside your right hip.

  4. A man seated on a mat, ankles crossed and lifted off the floor, holding a weight plate in front of his abdomen with both hands.

    Step 4 of 4

    Sit with your ankles crossed and lifted off the floor, knees bent slightly, and grip the sides of a weight plate with both hands in front of your abdomen.

Breathing

  • Breathe out moving the plate to the left and breathe in coming back to centre.

Safety Information

Perform this on a mat or carpeted floor with clear space to both sides for the plate to swing through. Warning: keep the movement slow and controlled at all times rather than jerking the plate from side to side; jerking motions can injure the back. Stop if you feel pain in your lower back, hips, or shoulders, or if you cannot keep both feet lifted clear of the floor without your lower back rounding or your balance failing. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.