July 15, 2023 3 min read
Starting your workout with a proper warm-up is essential for preventing injuries and optimizing performance. Bumper plates, which are thick, durable weights used for Olympic lifts, are a great tool for warming up your body before a workout. Here are five bumper plate exercises to add to your warm-up routine:Shop The Collection: Bumper Plates
Deadlifts are a compound exercise that work multiple muscle groups in your legs, back, and core. To perform a bumper plate deadlift, stand with your feet hip-width apart and the bumper plate on the ground in front of you. Hinge at your hips and grab the bumper plate with an overhand grip. Keep your back flat and core engaged as you lift the bumper plate off the ground and stand up straight. Lower the bumper plate back down and repeat for the desired number of reps.
The push press is a compound exercise that targets the shoulders, triceps, and core. To perform a bumper plate push press, stand with the bumper plate in front of you, grasping it with an overhand grip. Bend your knees slightly and push through your heels as you straighten your legs and press the bumper plate overhead. Lower the bumper plate back down to your shoulders and repeat for the desired number of reps.
Squats are a classic lower body exercise that work the quadriceps, glutes, and hamstrings. To perform a bumper plate squat, stand with your feet shoulder-width apart and the bumper plate resting on your upper back. Engage your core and push your hips back as you lower down into a squat, keeping your chest up and knees behind your toes. Push through your heels to stand back up and repeat for the desired number of reps.
Lunges are a lower body exercise that targets the quadriceps and glutes. To perform a bumper plate lunge, stand with the bumper plate in front of you, grasping it with both hands. Step forward with one leg and lower down into a lunge, keeping your chest up and core engaged. Push through your front heel to stand back up and repeat on the other side. Alternate sides for the desired number of reps.
Russian twists are an ab exercise that targets the obliques and transverse abdominis. To perform a bumper plate Russian twist, sit on the ground with your knees bent and the bumper plate in front of you. Hold the bumper plate with both hands and lean back slightly, keeping your feet on the ground. Rotate the bumper plate to one side and then the other, keeping your core engaged and movements slow and controlled. Repeat for the desired number of reps.
Incorporating these bumper plate exercises into your warm-up routine can help prepare your body for a workout by activating your muscles and increasing blood flow. Remember to start with a light weight and gradually increase the weight as you progress through your warm-up. And don't forget to stretch after your warm-up to further increase flexibility and decrease the risk of injury during your workout. Incorporating these exercises into your routine can also help improve your strength, power, and overall fitness level. So next time you're getting ready for a workout, try adding some bumper plate exercises to your warm-up routine for a more effective and injury-free workout.
Keep in mind that everyone has different fitness levels and abilities, so it's important to listen to your body and modify the exercises as needed. If you're new to using bumper plates or any of these exercises, it may be a good idea to seek guidance from a certified personal trainer or exercise professional.
Remember to always use proper form and technique when performing these exercises, and never lift more weight than you can safely handle. With consistent practice and proper form, these bumper plate exercises can help you get your body ready for a workout and improve your overall fitness level.