The plate push is a similar exercise to the Prowler sled, and is a great alternative if you don’t have something like a prowler or sled to push. This exercise gives you a huge bang for your buck, and helps you develop strength or power (depending on how you use it), improve your conditioning, add muscle, and it is a great tool for fat loss. The plate push is one of many fantastic weight conditioning exercises you can use to achieve a wide array of goals.
You need a weight plate, and a slippery surface like a rug, turf, or grass to perform this exercise. You can also put the plate on a towel so it will slide.
Beginner lifters should start out with a minimal amount of weight, and should only add additional resistance once they have mastered proper form.
Intermediate lifters who have mastered the plate push can add more resistance, can increase their speed, can increase their overall distance, and can perform more repetitions. Intermediate lifters can perform the plate push as part of a conditioning circuit that is made up of strength and conditioning exercises, they can pair it with an upper body or lower body exercise, or they can use it to warm up their body before they perform heavier compound exercises. They can also perform it on its own as an intense conditioning workout.
Women of an advanced fitness level can perform the plate plus the same as intermediate lifters, but can add more resistance, can increase their speed, can increase their overall distance, and can perform more repetitions.
How a woman chooses to use a plate push is highly dependent on her overall technical ability and experience, how much weight is being used, the set/rep scheme used, where it falls in the workout, what it’s paired with, and what the rest periods are. In general, plate pushes can be used to do any or all of the following:
Video Transcription:
This is a plate push. A plate push is a great alternative if you don't have something like a prowler or sled to push. Now it also depends on what kind of plates you have and what kind of surface you have. The rubber plates on the turf works really well, if you don't have them you can always wrap plates in a towel or put a towel underneath them, push them along a basketball court.... Some plates slide well on grass, so you probably have to play around with it a little bit.
But a plate push is really easy. You kind of get in a push-up position on the plate and you just push it forward. It’s definitely deceiving, depending on the material of the plate and the material of the surface it can be a lot harder than it seems. So start light and work up from there, just get into a nice push-up position, and push it forward just like that. That’s a plate push
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