Plate Twist
Trains the Abs and Obliques.
- Equipment
- A weight plate
- Mechanic
- Compound
- Force
- Pull
- Level
- Intermediate
How to do it
- Sit on the floor with your knees bent and heels down, or lifted for more difficulty.
- Hold a weight plate at your chest with both hands.
- Lean back to about forty-five degrees with a flat back and brace your stomach.
- Rotate the trunk to take the plate to one side of your hips.
- Rotate back through the middle to the other side.
- Keep the movement coming from the trunk rather than the arms.
Common mistakes
- Swinging the plate with the arms while the trunk stays still. The shoulders and ribs turn together; arms alone move the weight without loading anything.
- Rounding the back as you lean. A flat back at whatever angle you can hold is the position; rounding under a loaded rotation is the combination worth avoiding.
- Touching the plate down hard on each side. Tapping the floor is fine; bouncing off it turns the rotation into a swing.
- Going heavy. Loaded trunk rotation through a long lever is a demanding thing to control, and speed and weight together are how it stops being controlled.