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How to Incorporate Bumper Plates into Your Workouts

January 02, 2023 3 min read

How to Incorporate Bumper Plates into Your Workouts

What Are Bumper Plates?

Bumper plates are a type of weightlifting equipment commonly used in gyms, fitness centers, and home workouts. They’re made from thick rubber and are designed to be dropped or thrown onto the ground as part of a workout routine. The plates come in various sizes and weights, so you can choose the right one for your particular fitness level.

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Using bumper plates for strength training is an excellent way to build muscle and burn calories without putting excessive strain on your joints. In addition, the plates are resistant to damage if they are dropped from a height, which makes them ideal for use in high-intensity exercises.

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Benefits of Incorporating Bumper Plates into Your Workouts

The main benefits of using bumper plates in your workout are that they are safe, durable, and versatile. The thick rubber material is designed to absorb impact when it is dropped, so you don’t have to worry about damaging your flooring or equipment. In addition, the plates are resilient and will last for years with proper care.

The versatility of bumper plates makes them ideal for a wide range of exercises and fitness routines. They can be used for squats, deadlifts, overhead presses, cleans, snatches, and other power exercises. They can also be used for explosive movements such as box jumps and burpees. With bumper plates, you can easily switch up your workout routine to keep things fresh and challenging.

Tips for Incorporating Bumper Plates into Your Workouts

When using bumper plates for your workouts, there are several tips you should follow to ensure your safety and maximize your results. Here are some of the most important tips to keep in mind:

  • Start with lighter weights. When starting out, it’s best to begin with lighter weights and gradually increase the load as you become stronger and more comfortable with the movements.
  • Maintain good form. Good form is essential for any exercise, but especially when using bumper plates. Be sure to keep your spine straight and your core engaged to prevent injury.
  • Get a spotter. Especially when lifting heavier weights, it’s always a good idea to have a spotter nearby who can help you stay safe and get the most out of your workout.
  • Control the descent. When dropping the weight, make sure to control the descent and keep the plates close to your body to avoid potential injuries.
  • Don’t rush. Take your time and focus on each movement to ensure you are doing it correctly and getting the most out of your workout.

Examples of Bumper Plate Workouts

Once you’ve mastered the basics of using bumper plates, you can start incorporating them into your existing workout routine. Here are some examples of exercises you can do with bumper plates:

Deadlifts

Deadlifts are an excellent exercise for building strength and improving posture. To perform a deadlift with bumper plates, start by setting the plates on the ground in front of you. Stand with your feet hip-width apart and your arms extended. Bend at the hips and knees until your hands reach the plates. Grasp the plates firmly and then drive through your heels to lift the weight off the ground. Keep your spine straight and your core engaged as you stand up straight. Carefully lower the weight back down to the ground and repeat.

Squats

Squats are another great exercise for developing leg strength and stability. To do a squat with bumper plates, start by standing with your feet shoulder-width apart and the plates resting on your shoulders. Bend your knees and hips until your thighs are parallel to the ground. Make sure to keep your chest up and your core engaged. Push through your heels to stand up and squeeze your glutes at the top. Lower back down and repeat.

Overhead Presses

Overhead presses are an effective exercise for strengthening your shoulders and upper body. To do an overhead press with bumper plates, begin by standing with your feet hip-width apart and the plates resting on your shoulders. Keep your core engaged and press the plates directly above your head. Lower the plates back down to your shoulders and repeat.

Incorporating bumper plates into your workouts is a great way to add variety and challenge to your routine. The thick rubber material is designed to absorb impact, making them safe and durable for a variety of exercises. With proper form and technique, you can use bumper plates to build strength, improve posture, and burn calories. So grab a pair of bumper plates and start incorporating them into your workouts today!