PLATE & KETTLEBELL VARIATIONS
A great drill to teach proper hinging and swinging mechanics. This is a perfect exercise to perform before moving onto more dynamic movements such as kettlebell or plate swings. This video was part of a featured article on T-Nation.com.
Great variation for grip strength and for producing concurrent activation potentiation (irradiation) which enhances technique specific to the squat and hinge. You can also use smaller plates held to the sides (2 in each hand) and perform conventional deadlifts or close stance squats (similar to a trap bar deadlift).
An excellent grip and hand strengthening exercise not to mention the incredible strain it places on the upper body stabilizers and overall core musculature. The drop and catch is a very intense eccentric stimulus for the forearms and finger muscles.
These plate variations are perfect for reinforcing proper scapulohumeral rhythm. If you're having trouble with any pressing or overhead movements I highly recommend these. You'll get immediate feedback as failure to perform correctly will result in dumping the the weight.
This is a single leg bottoms up press with bumper plates. I consider this the epitome of full body stabilization from head to toe as it greatly challenges all of the stabilizers from the feet up.
Stability training is something I focus on with my athletes throughout NFL combine training to make they have eliminated movement dysfunction and neuromuscular deficiencies. Strength is excellent but the athletes must learn to control it with using appropriate movement patterns. Here is an example of that. Notice the amount of motor control required to perform these exercises appropriately.
This is a great stability exercise for the whole body as it requires a clean, squat, sit back, and chest press all in the bottoms-up position. It also helps to correct pressing technique by forcing the lifter into the proper position.
Dr. Seedman teaches you how to use the pizza plate press to make immediate improvements to your overhead press. The 'pizza press' gives you immediate feedback as to whether or not your shoulder mechanics and overhead pressing technique are dialed in.