Plate Ground to Overhead

Legs, Glutes, Back, ShouldersWeight Plate

Plate ground-to-overhead is a total-body compound movement working legs, glutes, back, and shoulders. Uses a hip-hinge pattern with moderate axial load to build explosive full-body coordination.

How to do it

1Stand tall holding the weight plate by its edges in front of your hips.

2Hinge at the hips with a flat back, lowering the plate down toward your shins.

3Drive hard through your hips and glutes to snap your torso upright, keeping the plate close.

4Catch the momentum with your arms, guiding the plate overhead in a tight arc.

5Lock out overhead with arms extended, then lower under control past your chest.

Common mistakes

Rounding your spine during the hinge, placing unsafe load on your back.

Casting the plate far out from your body, losing weight control and straining shoulders.

Overextending your lower back at lockout, shifting your center of gravity.

Breathing

Inhale as you hinge down; exhale as you drive the plate overhead.

Make it harder or easier

Use a lighter plate or pull only to chest height to simplify, or increase weight and tempo to make it harder.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.