- PrimarySecondaryTertiary
- Difficulty
- Intermediate
- Force
- Pull
- Grips
- Neutral
- Mechanic
- Compound
- Stand with feet hip-width apart, the plate in front of the feet, and the knees slightly bent.
- Bend the hips and knees to grip the plate with palms facing the body.
- Keeping the back straight, stand up while lifting the plate off the ground.
- Return the plate back to the starting position by bending the hips and knees, keeping control of the plate.