These babies aren’t just for stacking on the ends of bars. With six new ways to use this familiar equipment, you’ll be singing the praises of plates in no time.
➀ The Swing of Things
Forget kettlebells – try swinging with a plate. Stand with your feet wide, toes facing forward. Hold a plate with both hands (one on each side). As you squat, allow the weight to come between your legs. Explosively extend your knees and hips, using the momentum to bring the plate to shoulder height. Reverse to return to the start.
➁ Hardcore Crunches
Get into the top of a push-up position on the floor with your hands under your shoulders. Place your toes on a weight plate behind you. Pull your knees toward your chest to drag the plate across the floor. Hold for one count, then extend your legs to return to the start.
➂ Get a Lift
Place a small plate on the floor under each heel during squats to engage your quads and improve your range of motion.
➃ Upright and Tight
Instead of of using dumbbells or a barbell, hold the top of a plate during upright rows. This will keep your hands
narrow to maintain a straight up-and-down motion. (Bonus: it will help improve your grip.)
➄ Walk This Way
Hold a plate above your head. Keep your back flat and your arms straight as you step forward into a lunge. As you rise, step your rear foot in front of the other and lunge once again.
➅ Pump Up Your Plank
Get into a push-up position with a plate under one hand. Keep your body steady as you push the plate in front of you; pause, then pull it back toward you. Do as many reps as you can, then switch arms