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Floor Plate Push Across the Track

AdvancedStrengthTier T4

Place both hands on a weight plate lying flat on the floor with your arms extended. Take a sprint stance behind it. Drive hard through the legs to push the plate forward across the track.

Targets: Hip

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

  • Lay the heavy weight plate flat on the track ahead.
  • Place both hands on the disc with the arms extended.
  1. She is bent forward over the flat plate, both hands pressed on top of the disc, arms extended, legs braced behind in a ready stance.

    Step 1 of 5

    Place both hands on the flat plate, arms extended.

  2. Her legs are loaded in a sprint stance behind the plate, one leg driving back and the other flexed forward, her body leaning into the extended arms on the disc.

    Step 2 of 5

    Load the sprint stance behind the plate.

  3. Her legs are driving hard, the plate sliding forward across the track under her extended arms, her body surging forward in the sprint stance.

    Step 3 of 5

    Drive hard through the legs, pushing the plate forward.

  4. She is mid-flight of the drive several strides in, the plate still sliding ahead under her extended arms, legs in full sprint-stance stride.

    Step 4 of 5

    Drive the plate across the track as fast as possible.

  5. She is bent forward over the flat plate, both hands pressed on top of the disc, arms extended, legs braced behind in a ready stance.

    Step 5 of 5

    Place both hands on the flat plate, arms extended.

Safety Information

Keep your chest lifted and push through the midfoot and heel. Ensure your knees track in line with your toes. 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 flat plate contact and the sprint-stance leg drive. 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.