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Bumper plates are a staple in any functional fitness gym, and for good reason. These durable, rubber-coated weight plates are designed to withstand the wear and tear of high-impact exercises, making them perfect for strength training movements like the snatch, clean and jerk, and deadlift. But bumper plates aren't just for Olympic weightlifting. They can also be used to add resistance to a variety of bodyweight, dumbbell, and barbell exercises, making them a versatile and effective tool for building muscle and increasing power. In this article, we'll take a look at five bumper plate exercises that are sure to challenge and improve your strength, no matter your fitness level.
Shop The Collection: Bumper PlatesThe deadlift is a classic strength training exercise that works the entire posterior chain, including the glutes, hamstrings, and lower back. By using bumper plates instead of traditional weight plates, you can increase the range of motion and engage more muscle fibers, leading to greater muscle activation and growth. To perform a bumper plate deadlift, stand with your feet hip-width apart and the bumper plate(s) in front of you. Hinge at the hips, keeping a neutral spine and a slight bend in your knees, and grip the bumper plate with an overhand grip. Slowly lift the plate by driving through your heels, squeezing your glutes, and straightening your legs. Return to the starting position, keeping the plate close to your body and maintaining control throughout the movement. Start with one or two plates and gradually increase the weight as you build strength and technique.
Lunges are a great way to build strength and stability in the legs and core, and using bumper plates can add an extra challenge to this classic exercise. To perform a bumper plate lunge, hold the plate at your chest or shoulder with both hands. Step forward with one leg, lowering your body until your thigh is parallel to the ground. Push through the heel of your front foot to return to the starting position, and repeat on the other side. You can also perform alternating lunges, where you step forward with one leg and then the other, or walking lunges, where you take larger steps and move forward as you lunge. As with the deadlift, start with a moderate weight and gradually increase as you build strength and control.
Squats are another essential exercise for building lower body strength and power. By using bumper plates, you can add resistance and challenge your muscles in a new way. To perform a bumper plate squat, hold the plate at your chest or shoulder with both hands. Stand with your feet shoulder-width apart, toes pointing slightly out. Lower your body by pushing your hips back and bending your knees, keeping your chest up and your weight in your heels. Push through your heels to return to the starting position, squeezing your glutes at the top. As with the other exercises, start with a moderate weight and gradually increase as you build strength and technique. You can also try variations like goblet squats, where you hold the plate at your chest, or front squats, where you hold the plate at the front of your shoulders.
The push press is a compound exercise that targets the shoulders, triceps, and upper back, as well as the core and lower body. By using bumper plates, you can increase the resistance and challenge your muscles in a new way. To perform a bumper plate push press, hold the plate at your chest or shoulder with both hands. Stand with your feet shoulder-width apart, toes pointing slightly out. Dip slightly by bending your knees, then explosively straighten your legs and press the plate overhead, keeping your elbow close to your body. Lower the plate back to the starting position, controlling the descent and keeping your core engaged. As with the other exercises, start with a moderate weight and gradually increase as you build strength and technique.
Farmer's walks are a simple but effective way to build grip, shoulder, and core strength, as well as improve cardiovascular endurance. By using bumper plates, you can increase the resistance and challenge your muscles in a new way. To perform bumper plate farmer's walks, hold a bumper plate in each hand with an overhand grip. Stand with your feet shoulder-width apart, toes pointing slightly out. Walk forward, keeping your shoulders down and your core engaged. You can also try walking in a circle, or adding a lateral component by stepping to the side or crossing your legs as you walk. As with the other exercises, start with a moderate weight and gradually increase as you build strength and technique.
