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If you're an intermediate lifter looking to boost your strength and add some variety to your workouts, bumper plates are a great tool to incorporate into your routine. Bumper plates, also known as weight plates or Olympic plates, are made of durable rubber and are used in Olympic weightlifting, powerlifting, and other strength training exercises. They come in a range of weights and sizes, and are designed to protect floors and equipment when dropped during lifts.
In this article, we'll take a look at five bumper plate exercises that are perfect for intermediate lifters. These moves will help you increase your overall strength and power, and can be easily incorporated into your current workout routine.
Shop The Collection: Bumper PlatesDeadlifts are a classic strength training exercise that work a variety of muscle groups, including your hamstrings, glutes, and lower back. They're also great for increasing grip strength and improving your posture. To perform deadlifts with bumper plates, start by standing with your feet hip-width apart and the bumper plates on the ground in front of you. Reach down and grab the plates with an overhand grip, keeping your arms straight. Engage your core and lift the plates off the ground, driving through your heels and squeezing your glutes as you stand up. Lower the plates back down to the ground, keeping a straight back and maintaining control throughout the movement.
The overhead press is a great exercise for strengthening your shoulders and upper body. To perform the overhead press with bumper plates, start by standing with your feet hip-width apart and the bumper plates resting on your shoulders. Engage your core and lift the plates overhead, keeping your elbows close to your body and your palms facing forward. Lower the plates back down to your shoulders, maintaining control and good form throughout the movement.
The bench press is a classic exercise for building upper body strength and improving your chest, triceps, and shoulder muscles. To perform the bench press with bumper plates, lie down on a flat bench with the bumper plates on either side of you. Grasp the plates with an overhand grip, and lift them off the ground, extending your arms straight up. Lower the plates back down to your chest, keeping your elbows close to your body and maintaining control throughout the movement.
Squats are a great exercise for strengthening your lower body and improving your overall functional fitness. To perform squats with bumper plates, start by standing with your feet hip-width apart and the bumper plates on your shoulders. Engage your core and lower your hips down, keeping your chest lifted and your weight in your heels. Push through your heels and stand back up, squeezing your glutes as you come to a standing position. Lower back down into the squat, maintaining control and good form throughout the movement.
Lunges are a great exercise for strengthening your lower body and improving your balance and coordination. To perform lunges with bumper plates, start by standing with your feet hip-width apart and the bumper plates on your shoulders. Step forward with one foot, lowering your hips down towards the ground. Push through your heel and bring your back leg forward to meet your front leg, maintaining control and good form throughout the movement. To add an extra challenge, try holding the bumper plates in front of your chest or overhead as you lunge. This will increase the difficulty and engage more of your upper body muscles.
Shop The Gear: CAP Barbell Olympic Bumper Weight Plates$13.99 USD Bumper plates are a versatile and durable tool that can add a lot of variety and challenge to your strength training routine. The five exercises outlined above are great for intermediate lifters looking to boost their strength and power. Remember to always focus on good form and technique, and start with a weight that you can comfortably handle before gradually increasing the load as you become more comfortable with the movements. Happy lifting!
