1. GROUND TO OVERHEAD
A staple in functional fitness competitions and a full body, conditioning movements with a special emphasis on the shoulders. Hold a plate at ‘9 and 3’, hinge at the hips with soft knees and touch the top of the plate to the ground. Hinge back up explosively, bringing the plate to your chest before pressing it overhead. Lower and repeat.
2. PLATE HALO
A movement that doesn’t just work your body through planes of motion often missed in traditional training, but also forces you to fire multiple muscles, sequentially, in different directions helping to foster a strong mind/ muscle connection, all whilst warming your shoulders up nicely. Hold a plate with bent arms in front of your face, keeping your core tight and torso rigid bring one up arm up and over your head, pushing back with the other arm and rotating the plate around the back of your head, now mirror the movement with the opposite arm to bring the plate back around. Continue in this fashion, before reversing the movement, rotating the plate the opposite way.
This one needs no introduction. The neutral grip helps to target the bicep brachialis, this muscle sits beneath the ‘peak’ of your bicep. For maximum arm growth, hitting this part is essential. The thick grip of a bumper plate also works your forearms and grip. Hold a plate at ‘9 and 3’ and let your arms hang straight, keeping your arms close to your body, curl the plate towards your face, pause here before lowering. Move your hands towards the top of the plate to target the forearms/ brachialis further.
4. PINCH GRIP FARMERS
Ramp up your grip and core work by changing how you put those weights away. Grip a bumper at 12 o’clock, stand up tall, squeezing the opposite fist to create tension throughout your body. Stride forward purposefully, squeezing the plate as hard as you can.
5. PLATE SLED PUSH
Depending on the flooring in your gym, you’ll either need one plate for this one, or ten. Lay a bumper on the ground, kneel down with both hands on the plate, lift your knees from the floor and drive the plate forwards, one step at a time.