LIFT: SHOULDER PLATE SERIES

FOCUS / PURPOSE: SHOULDERS

EQUIPMENT: A 25, 35 OR 45 POUND PLATE

TECHNIQUE
1. This is a four-phase exercise.

PHASE 1
1. Begin while holding a plate at waist level with your arms at your side.
2. Raise the plate upwards while keeping your arms straight. Raise the plate to shoulder level and then bring it back down to the starting position.

PHASE 2
1. Begin while holding the plate at your chest level with the elbows bent.
2. Push the plate forward while keeping your arms at shoulder level.
3. Keep your elbows tight to your body when pushing the weight forward.

PHASE 3
1. Begin by holding the plate in a position that is parallel to the ground.
2. Your elbows should remain tight to your body.
3. Press the weight upwards by extending the elbows out and through rotation of the shoulder.

PHASE 4
1. Hold the weight out with your arms extended. Begin with the weight at shoulder level.
2. Rotate the weight in a figure-8 motion.
3. Be sure to “turn the weight over” in which you will have your top hand facing the ground and your bottom hand facing the ceiling.

SHOULDER PLATE SERIES WORKOUT
1. Development Phase – 3 x 4 x 5
3 = Sets
4 = Each phase
5 = repetitions for each phase (20 total reps between all phases per set)
2. During phase 4, one rep equals each hand facing up followed by facing down. In other words a complete figure 8 equals one rep.

Click here for video showing how to properly perform the shoulder plate series.

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