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Car Drivers

IntermediateStrengthTier T3

Stand tall holding a weight plate in both hands at three and nine o'clock with straight arms in front. Rotate the plate to one side like turning a steering wheel, then to the other side.

Targets: Shoulder

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

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand upright holding a barbell plate in both hands at the 3 and 9 o'clock positions.
  • Hold your palms facing each other with your arms extended straight out in front of you.
  1. He stands tall, the round plate held in both hands at its side edges, arms extended straight out in front of his chest, palms facing each other.

    Step 1 of 5

    Stand upright with the plate in both hands at three and nine o'clock, arms extended straight out in front.

  2. He is turning the plate to one side, the top hand rolling over the rim while the bottom hand carries under, the plate rotated about its center, arms still extended.

    Step 2 of 5

    Rotate the plate as far to one side as possible, like turning a steering wheel.

  3. He is now turning the plate fully the other way, the hands crossed through the rotation, the plate rolled to the opposite extreme.

    Step 3 of 5

    Reverse the motion, turning the plate all the way to the opposite side.

  4. He is back at the neutral hold, plate level and arms extended out front, hands re-gripping at three and nine o'clock for the next rep.

    Step 4 of 5

    Return the plate through center to begin the next repetition.

  5. He stands tall, the round plate held in both hands at its side edges, arms extended straight out in front of his chest, palms facing each other.

    Step 5 of 5

    Stand upright with the plate in both hands at three and nine o'clock, arms extended straight out in front.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the upright standing posture and the forward-extended arms through every turn. The plate turns, the stance does not. 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.