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Weight-Plate Thruster

AdvancedStrengthTier T4

You hold one weight plate at chest level with feet slightly wider than shoulders. You squat down, then stand up and press the plate overhead in one flowing motion.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus, Deltoids

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

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Never let the plate leave your hands during the squat and the press.
  1. A man standing with his feet slightly wider than shoulder-width, holding a round weight plate in both hands at chest level.

    Step 1 of 4

    Stand with your feet slightly wider than shoulder-width, holding a weight plate in both hands at chest level.

  2. The same man in a deep squat, thighs about level with the floor, still holding the plate in both hands at chest level.

    Step 2 of 4

    Push your hips back and sit into a squat, keeping your back straight and your weight through your heels.

  3. The same man standing tall with both arms fully extended overhead, holding the round plate above his head.

    Step 3 of 4

    Drive up through your heels and extend your arms to press the plate above your head.

  4. A man standing with his feet slightly wider than shoulder-width, holding a round weight plate in both hands at chest level.

    Step 4 of 4

    Stand with your feet slightly wider than shoulder-width, holding a weight plate in both hands at chest level.

Safety Information

Keep both hands on the plate throughout, including overhead, and lower it to the chest under control, because a plate dropped or thrown from overhead is a hazard. Keep the back straight and the weight through the heels, and use a plate light enough to hold overhead with the arms fully extended. Stop if you feel pain in the knees, hips, shoulders or lower back, or if you cannot hold the plate steadily overhead, and ask a clinician first if you have a joint, back or shoulder condition. 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.