An option to kettlebell swings, “plate swings” are a great strength, power, and explosive movement for upper and lower body.

How to do them:

Grab a plate or two (whatever you can hold securely throughout the move) (10, 25, 35, or 45 lbs.).

Place plate between your feet. Be sure to use a weight that you are very comfortable with for a warm up. Focus on proper technique, form and breathing.

Position feet wide apart, and on a slight angle outwards.

Bend your knees, sit your butt down low,head up.

Swing the plate driving with your legs.

Option #1: Continue movement throwing plates up overhead.

Option #2: Continue to throw to chest level.

At the top of the movement, control and slowing the weight down at your peak point before letting it swing back down to the start position. As you return to the start position, control, slowing weight down, tightening the lower body. Once to start point, drive with the legs and explode back up.

Suggested: 3 sets 8-10 reps

Rob Fletcher is the founder of America’s Next Great Trainer and host of ANGT Radio 93.5 FM WTBQ.

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