Build muscle strength with these weight plate exercises
What's the story
Who said weight plates are only meant to be loaded on a barbell? You can also use them independently for some really interesting exercises that can help you increase muscle mass. From making your bones stronger to increasing your metabolism, the benefits of using weight plates for fitness have even been backed by science. Try these five weight plate exercises today.
Exercise 1
Lat raises
Lat raises can help you strengthen your shoulders and broaden them. To do this exercise, simply grab two very lightweight plates and place them over your palms facing down. With arms straight and shoulders pulled back, gradually lift them to the sides until you stand in a 'T' shape. Now bring palms down and then up. Do this in five sets of five repetitions.
Exercise 2
Ground-to-overhead exercise
Place a weight plate between your feet, slim side facing downward. Stand shoulder-width apart. Maintain a straight back while hinging at the hips and bending your knees to grip the plate's sides. Lift it to chest level. Swiftly dip, catch it on your shoulders, and push it overhead by extending your arms, ensuring full lockout. Lower the plate. This exercise enhances stamina and endurance.
Exercise 3
Halo
Halo is an easy exercise that you can do using a weight plate. Stand with your feet hip-width apart and hold the plate over your head with your elbows bent. Ensure that the plate is at least 10 to 12 inches away from your head. Rotate it in a circular motion around your head, performing five rounds in both clockwise and anticlockwise directions.
Exercise 4
Overhead squats
This one is for the fitness freaks who like it intense. Stand with your feet hip-width apart and hold a weight plate over your head. Ensure that your elbows are not bent. Now keeping your back straight and chest upright, perform squats with your arms holding the plate in a 90-degree position. While doing this, make sure the weight plate is not too heavy.
Exercise 5
Shoulder raises
This is another easy exercise that even beginners can do with a lightweight plate. Stand straight with your feet hip-width apart and core locked. Grab a weight plate and hold it with your arms straight. Now without moving your back or torso, lift it over your head and then bring it down in front of you. Arms should remain straight.