2
Hold the weight plate
at your chest with
your elbows bent
WO
RD
S:^ P
ER
DIT
A^ N
OU
RIL
.^ PH
OT
OG
RA
PH
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BE
TH
BI
SC
HO
FF
18 | JULY 2019 Women’s Health
TECHNIQUE SCHOOL
Stand with feet
hip-width apart
Engage your
bum muscles
Engage your abs
Ke e p y o u r n e c k i n
line with your back
as you descend
Keep your
elbows locked
cared of weight
plates? Don’t
be. They’re
an awesome
alternative to
kettlebells and
dumbbells because they have
a number of unique advantages.
‘A single weight plate can help
you refine your technique during
upper-body exercises, thanks to
its shoulder-width diameter,’ says
PT Andy Vincent. He recommends
incorporating this overhead press
squat into your training two or
three times a week for leg, arm
and bum-toning wins served up on
a plate. His top tekkers tips? Stand
with your feet planted hip-width
apart and imagine you’re trying to
push them outwards, engaging
your glutes. Hold the plate at your
chest with your elbows bent. Take
a deep breath to engage your core
and lower into a squat, raising your
arms into the air, elbows locked.
Reverse the movement to return
to the start – aim for eight reps.
AVOID IF: You have a shoulder,
back or ankle injury.
Throw your hands in the air like you just don’t care
WEIGHT PLATE PRESS SQUAT
SIGNS
YOU’RE
DOING IT
WRONG
You feel
any joint
pain, pinching or
straining during
a movement. We’ve
all heard of no pain
no gain, but make
sure you’re not
experiencing the
wrong sort of pain.
Light burn is good,
sharp pain is not.
You’re flying
through the
reps. Be mindful
that you need
to maintain a
controlled tempo.
Otherwise, you
risk poor form
and injury.
You don’t feel
it working in
the right places.
Squeeze your bum
at the top of the
move to really feel
it in your glutes.
Focus on a mind-to-
muscle connection
and engage your
bum, core, thighs and
arms as you work
through the exercise.
Own every inch of
the move to reap
maximum gains.
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