Plate Push Conditioning
Do you want a simple set up but extremely demanding exercise? Do you want an exercise that will achieve a conditioning effect but have the abilities to produce muscular endurance and power? If so, the Plate Push just might be an exercise you might want to try.
The Plate Push has the ability to do all this based off how the exercise is applied. Before we get to all that; lets discuss the basic set up for the hands and body.
- First, make sure the plate is set down with the smooth side down on the ground or floor.
- Your hands will be places just slightly behind the mid line of the plate.
- You will get down low just like a sprinter would who is ready to explode out of the starting blocks.
- Position yourself behind the plate so that your shoulders are not over the plate but behind it.
- Contract your core by pulling in your belly button towards your spine. This is a draw-in technique and you should still be able to breath.
- Lift your knees off the floor and you are ready to start pushing!
There are factors to be considered here which will determine the level of resistance.
- How much of your body weight will you be pushing downward onto the plate.
- Your surface area. The plate will push much easier on a smooth surface and much harder on a surface like a rubber floor, carpet, or grass.
- How much paint is on the smooth side of the plate. A plate with a lot of paint will tend to feel tacky when pushing on a rubber floor verses a plate with very little paint on it.
If you are looking to use this exercise for conditioning purposes; I would suggest you know the distance you want to accomplish or set a time frame and see what distance you actually did accomplish. You may find this is be much harder than you think depending on your level of muscular and cardiovascular endurance.
If you are looking for the exercise to produce power and explosion; you would want to define your distance such as 10-20 yards. Then perform the plate push with as much intensity and power as possible for the set yardage, followed by a good rest period before going again.
Both of these techniques work great but I do want to point out that this is much harder than it looks and should be practiced before jumping right into a solid workout with it.
To your health,