Plate Ground-to-Overhead
Lift a plate from the floor and drive it overhead in one motion using the hips, then lower under control.
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Demo video from YouTube, played in its own player.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the full body, for when the plate is taken or you want a change.
Questions
- What muscles does the Plate Ground-to-Overhead work?
- The Plate Ground-to-Overhead mainly works the full body.
- What equipment do you need for the Plate Ground-to-Overhead?
- A plate.
- How many sets and reps of the Plate Ground-to-Overhead?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Plate Ground-to-Overhead?
- Barbell Clean and Jerk, Barbell Clean and Press, Bear Complex and Burpee work the same main muscle.
Program it for your clients
Coaches add the Plate Ground-to-Overhead to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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