Step Up to the Plate

Be­fore even lift­ing a bar­bell, you’ve started to sweat haul­ing over the weight plates. So why not give those hefty disks cen­ter stage?

Men's Journal - - FITNESS - By AN­DREW GUTMAN

FOR­GET DEADLIFTS. Just load­ing and un­load­ing a bar­bell is a work­out unto it­self. So it stands to rea­son that those heavy hunks of rub­ber or me­tal will give you a full­body work­out, no bar re­quired.

Play­ing with plates has some unique ad­van­tages. For ex­am­ple, climbers (and gui­tar play­ers) will ben­e­fit from the in­creased fin­ger strength that grip­ping the flat weights re­quires. Plus, hold­ing the sides of a plate po­si­tions your hands about shoul­der-width apart, which is great for ac­ti­vat­ing your arms dur­ing over­head moves. Un­like a ket­tle­bell or a dumb­bell, a plate is easy to hug to your chest for squats and weighted good morn­ings. And the equip­ment is in abun­dance—just about ev­ery gym has them.

Jeb Stu­art John­ston, a strength and con­di­tion­ing coach in Brook­lyn, de­signed this eight-move AMRAP (as many rounds as pos­si­ble) strength and en­durance work­out. Grab two plates, a light and a heavy, set a timer for 20 min­utes, and per­form 10 reps of each move (ex­cept num­ber 8) be­fore go­ing on to the next. Do as many rounds as you can be­fore the buzzer. Record the num­ber of rounds you fin­ish, and try to beat it next time.

For poundage, start with a 25- and a 45-pound plate. It’s OK to lighten the load, but John­ston warns against go­ing heav­ier. The goal is to move quickly through the cir­cuit, which gives you an added dose of car­dio.

As a bonus, un­like lift­ing bar­bells, you can clean up your area in just one trip to the racks.

Newspapers in English

Newspapers from USA

© PressReader. All rights reserved.