Weight Plate Exercises: Squat Press with Weight Plate

A weight plate makes an excellent addition to any at-home workout studio, allowing you to complete exercises like the squat at home. Weight plates are versatile and are available in a variety of different sizes and shapes, as well as with different weight settings. This makes them perfect for adapting to a range of unique exercises to help you build up muscle groups all over your body and improve your overall strength.

The squat press using a weight plate is a great exercise to help improve your strength in a number of different muscle groups. Specifically, this exercise will benefit your hamstrings, your glutes, the core muscles like the abs and the back muscles, and the upper arm muscles. This intermediate exercise will help to cover a range of different muscle types all at once.

1. Exercise Basics

The basic motion of the squat press is akin to a standard squat. The resting position for this exercise should place your two feet about shoulder width apart and parallel underneath your body. Hold the weight plate across your chest by folding your arms over it. Be sure to keep your back straight and your gaze forward, as this will help to prevent injury as you go through with the exercise.

To execute the exercise itself, you should take a deep breath. As you exhale, maintain a straight back position and squat down from your knees. Do not move too quickly, as this can cause injury as well. Breathe in again and, as you exhale, push up with your feet and straighten your knees once again. This constitutes one single repetition of this exercise.

2. Safety and Injury Prevention

There is, unfortunately, the possibility of being injured as you do the squat press with a weight plate. It’s vitally important that you not do this exercise with a weight plate that is too heavy. In fact, you should begin with a weight that is even too light for you to work out effectively, and then gradually build up your weight as you become more comfortable. Additionally, it’s important that you continue to breathe deeply as you exercise. Do not move too quickly and avoid fully extending when you’re standing or kneeling down at the bottom of the squat.

3. Modifications

There are a number of ways to modify this exercise to increase the difficulty and incorporate other elements. You can begin by performing the same exercise on top of a bosu. A bosu is akin to a portion of a medicine ball or an exercise ball affixed to a flat base. Doing this exercise on top of a bosu will encourage an element of balance to the workout. You can also incorporate a twist at the top of the squat to help improve your core muscles further. For additional ideas of how to improve this exercise, speak with a trainer or a doctor.


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