Power Plates: How Do You Exercise Using Them?

Power Plates: How Do You Exercise Using Them?

Posted by Sanchay Baijal on

When you think of weight training equipment, weight plates may not be the first thing that comes to mind. Yet, this simple piece of fitness equipment can greatly impact your workout results.

They are a flexible training tool that can be used independently or in combination with barbells. You can use these power plates to build strength, improve balance, and boost endurance. 

Wondering how to integrate your weightlifting plates into your fitness regime? Here are a few effective exercises to get you on a jump-start:

Weight plates

Floor Press

  • Lay down on the ground. Your legs must be straight.
  • Grip the power plate by its sides and hold it just above your chest.
  • Press the power plate towards the ceiling.
  • Return to the starting position.
  • This completes one rep. Complete ten reps.

To enhance your core work, lift your legs one inch above the ground while pressing up the plate.

Romanian Deadlift

  • Stand on the ground. Keep your feet slightly more apart than your shoulder width.
  • Hold down the gym power plates with extended arms.
  • Slightly bending your knees, give a backward push to your butt until the power plates are at mid-shin level. You should feel a contraction in your hamstrings at this point.
  • This completes one rep. Complete ten reps.

Zercher Squat

  • Stand on the ground so that your feet remain shoulder-width apart.
  • Hug the weight plates for a home gym to your chest by crossing your forearms.
  • Squat so that your upper legs become parallel to the ground.
  • Press through heels so that you can stand.
  • This completes one rep. Complete ten reps.

Overhead Lunge

  • Hold 10 kg weight plates overhead while keeping your arms fully extended.
  • Put forward your right foot.
  • Drop your left knee to the ground.
  • Stand by pressing through your right heel and activating your glutes.
  • Repeat on the left side to complete one rep. Complete ten reps.

Front Shoulder Raise

  • Stand keeping your feet hip-width apart.
  • Hold a weight plate using both hands for an inside grip, and keep your arms extended.
  • Raise the plate slowly to reach overhead, keeping straight arms and soft elbows.
  • Keep raising until your biceps meet your ears.
  • Return to the starting position.
  • Complete ten reps.

shoulder exercises

Chest Squeeze Press

  • Hold two power plates squeezed in between your hands positioned across your chest.
  • Your shoulders must be kept down.
  • Extend your elbows as far as they can go.
  • The weight plate set should move away from your body at chest height.
  • Return to the starting position.
  • Complete ten reps.

Side Bend

  • Stand on the ground in an upright position.
  • Hold a power plate in your right hand and keep your left hand on your waist.
  • Bend your waist to the right for as much as you can.
  • Hold the position for two seconds and return to the starting position.
  • Change hands and repeat.
  • Complete ten reps.

dumbbell plates


  • Stand with your feet hip-width apart.
  • Hold a power plate overhead while keeping elbows bent.
  • Maintaining the power plate at 8 to 12 inches from your head, keep rotating it in a circular motion to complete one full circle around your head.
  • Complete ten reps in one direction before reversing the direction of rotation. Repeat three sets in each direction.

In Conclusion

Weight plate exercises are an effective way to build strength.

But proceed gradually with your weight plate workout. The resistance that you can gain using a weight lifting rod and plates over time can help you develop your body as you want it to. You will also be able to avoid injuries if you take time and proceed at your own pace. Try to include power plates of multiple sizes in your workout to get the best results. so that you need some excellent home gym equipment.


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