Plate Burpee 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Abs
Execution
Compound
Force Type
Core
Required Equipment
Plate
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Plate Burpee is a dynamic and intense full-body exercise that targets the abs as its primary muscle group while also engaging several secondary muscle groups including the quads, shoulders, chest, triceps, lower back, and glutes. This compound movement begins in a standing position, holding a weight plate, followed by a squat and then placing hands on the ground to extend into a push-up position. The core is heavily engaged during the push-up phase, and an explosive jump follows, activating the quads and glutes. The shoulders, chest, and triceps provide power during the push-up, while the lower back works to stabilize the spine throughout the movement. The Plate Burpee effectively improves strength, endurance, and overall conditioning, making it a valuable addition to any fitness routine, particularly for those seeking a challenging core workout.
How to Perform
Starting Position: Begin by standing upright with your feet hip-width apart, holding a weight plate in both hands at chest level. Ensure your core is engaged and your back is straight.
Squat: Lower your body into a squat position by bending your knees and pushing your hips back, keeping your chest up and weight in your heels. Hold the weight plate securely in front of your chest throughout the movement.
Placing the Plate Down: Once in the squat position, place the weight plate on the ground directly in front of you, keeping your hands gripping the edges of the plate.
Jump Back into Plank Position: Jump both feet back simultaneously into a plank position, ensuring your body forms a straight line from your head to your heels. Engage your core, glutes, and lower back to maintain stability.
Push-Up: Perform a push-up by lowering your chest towards the ground while keeping your elbows close to your body. Lower until your chest nearly touches the ground, then push back up explosively to the plank position.
Jump Forward: From the plank position, jump both feet forward towards the weight plate, returning to the squat position with your hands on the plate.
Explosive Jump: Once in the squat position with hands on the weight plate, explode upwards into a jump, extending your hips, knees, and ankles simultaneously. Lift the weight plate overhead as you jump for an added challenge.
Land and Repeat: Land softly on the balls of your feet and immediately lower back into the squat position, placing the weight plate back on the ground to repeat the exercise.
Repeat: Perform the Plate Burpee exercise for the desired number of repetitions or within a set time frame, maintaining proper form and control throughout the movement.
Cool Down: After completing the desired number of repetitions, cool down by stretching the muscles used in the exercise, focusing particularly on the abs, quads, shoulders, chest, triceps, lower back, and glutes.
Tips
Begin in a standing position holding a weight plate at chest level.
Lower into a squat position, keeping your back straight and weight in heels.
Place the weight plate on the ground and jump back into a plank position.
Engage core, glutes, and lower back during the plank to maintain stability.
Perform a push-up, keeping elbows close to the body and chest nearly touching the ground.
Explode back to the squat position, hands on the weight plate.
Execute an explosive jump, lifting the weight plate overhead.
Land softly, returning to the squat position with hands on the weight plate.
Maintain proper form throughout, focusing on controlled movements.
Gradually increase weight or repetitions as strength and proficiency improve.
How Not to Perform
Avoid Rounded Back: Maintain a straight back throughout the exercise to prevent strain on the lower back. Avoid rounding your back during the squat, push-up, and jump phases.
Don't Rush: Perform each phase of the exercise with control and intention. Avoid rushing through the movements, as this can lead to improper form and increased risk of injury.
Avoid Jerky Movements: Execute each movement smoothly and fluidly to prevent unnecessary strain on the joints and muscles. Avoid jerking the body during transitions between phases.
Don't Neglect Core Engagement: Ensure proper engagement of the core muscles throughout the exercise to protect the spine and target the abs effectively. Avoid allowing the core to sag or collapse during the plank position and push-up phase.
Avoid Locking Elbows: Keep a slight bend in the elbows during the push-up phase to avoid hyperextension and unnecessary strain on the elbow joints. Avoid fully locking out the elbows at the top of the push-up.
Don't Let Knees Collapse: Maintain proper alignment of the knees over the toes during the squat and jump phases to prevent excessive stress on the knees. Avoid letting the knees collapse inward or outward.
Avoid Holding Breath: Breathe continuously throughout the exercise to ensure adequate oxygen supply to the muscles and prevent fatigue. Avoid holding your breath, especially during challenging phases like the push-up and jump.
Don't Overextend: Avoid overextending the spine or joints at any point during the exercise. Keep movements within a comfortable range of motion to prevent strain and injury.
Avoid Excessive Weight: Use a weight plate that is appropriate for your fitness level and allows you to maintain proper form throughout the exercise. Avoid using a weight that is too heavy, as this can compromise technique and increase the risk of injury.
Don't Sacrifice Form for Speed: Focus on maintaining proper form and technique over speed or quantity of repetitions. Avoid sacrificing form to complete more repetitions, as this can lead to decreased effectiveness and increased risk of injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.