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Weight-Plate Hug Romanian Deadlift

AdvancedStrengthTier T3

You hug one weight plate flat against your chest with both arms, feet hip-width apart and a light knee bend. You hinge forward at the hips with a neutral spine, then stand tall.

Targets: Hip
Muscles: Hamstrings, Gluteus Maximus

Stop if

If anything hurts or feels wrong, stop and ask a qualified health professional.

  • 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

  • Pick up a weight plate and hug it flat against your chest in both arms. Choose a manageable plate and a clear space.
  • Stand with your feet hip-width apart, a light bend in your knees and your spine neutral before the first hinge.
  1. A woman standing tall with her feet hip-width apart, a round weight plate hugged flat against her chest in both arms.

    Step 1 of 3

    Hug the weight plate flat against your chest. Stand tall with your feet hip-width apart and a light bend in your knees.

  2. A woman hinged forward at the hips with her back long, a round weight plate still hugged against her chest in both arms.

    Step 2 of 3

    Hinge forward at your hips with a neutral spine and a light bend in your knees, the plate still hugged to your chest.

  3. A woman standing tall with her feet hip-width apart, a round weight plate hugged flat against her chest in both arms.

    Step 3 of 3

    Hug the weight plate flat against your chest. Stand tall with your feet hip-width apart and a light bend in your knees.

Breathing

  • Breathe normally.

Safety Information

If anything hurts or feels wrong, stop and ask a qualified health professional. 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.