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Bumper Plate Exercises for Advanced Lifters: 5 Challenging Moves to Take Your Workouts to the Next Level

January 09, 2023 3 min read

Bumper Plate Exercises for Advanced Lifters: 5 Challenging Moves to Take Your Workouts to the Next Level

If you're an advanced lifter looking to take your workouts to the next level, adding bumper plate exercises to your routine can be a great way to challenge yourself and improve your strength and power. Bumper plates are a type of weightlifting equipment that are made of rubber and have a uniform diameter, allowing them to be used for a wide range of exercises. In this article, we'll share five bumper plate exercises that are perfect for advanced lifters looking to increase the difficulty of their workouts.

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1. Bumper Plate Deadlifts

Deadlifts are a classic strength exercise that work multiple muscle groups, including the glutes, hamstrings, lower back, and upper back. By using bumper plates instead of traditional metal weights, you can increase the range of motion and challenge your muscles even more. To perform a bumper plate deadlift, start by standing with your feet hip-width apart and the bumper plate on the ground in front of you. Hinge at the hips and grab the bumper plate with an overhand grip. Keep your back flat and your chest up as you lift the bumper plate off the ground, driving through your heels. Lower the bumper plate back to the ground with control and repeat for the desired number of reps.

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2. Bumper Plate Thrusters

Thrusters are a full-body exercise that combine a front squat with an overhead press. They are a great way to build strength and improve your coordination. To perform a bumper plate thruster, start by holding the bumper plate in front of your chest with your palms facing each other. Perform a front squat by bending your knees and lowering your hips, keeping the bumper plate close to your chest. As you stand up, press the bumper plate overhead, fully extending your arms. Lower the bumper plate back to your chest and repeat for the desired number of reps.

3. Bumper Plate Farmer's Carries

Farmer's carries are a great way to build grip strength and improve your overall upper body strength. To perform a bumper plate farmer's carry, start by picking up a bumper plate in each hand. Keep your shoulders down and your core engaged as you walk for the desired distance or time. You can also add variety to this exercise by carrying the bumper plates in different positions, such as at your sides, in front of your chest, or overhead.

4. Bumper Plate Cleans

Cleans are a complex weightlifting movement that involve lifting a weight from the ground to your shoulders in one fluid motion. By using bumper plates, you can increase the range of motion and challenge your muscles even more. To perform a bumper plate clean, start by standing with your feet hip-width apart and the bumper plate on the ground in front of you. Hinge at the hips and grab the bumper plate with an overhand grip. Explosively stand up and pull the bumper plate up to your shoulders, catching it in a front squat position. Stand up out of the squat and repeat for the desired number of reps.

5. Bumper Plate Lunges

Lunges are a great way to build strength and improve balance and coordination. By holding a bumper plate in each hand, you can increase the difficulty of the exercise and challenge your muscles even more. To perform bumper plate lunges, start by holding a bumper plate in each hand at your sides. Step forward with one leg and lower your body until your front thigh is parallel to the ground. Push through your front heel to return to the starting position and repeat on the other side. You can also perform walking lunges by taking alternating steps forward, lunging with one leg at a time.

Conclusion

Bumper plates are a versatile piece of equipment that can add a new level of challenge to your workouts. Whether you're looking to build strength, improve your coordination, or increase your power, these five bumper plate exercises are sure to take your training to the next level. So don't be afraid to incorporate them into your routine and push yourself to new heights.