- PrimarySecondaryTertiary
- Difficulty
- Novice
- Force
- Push
- Grips
- Neutral
- Mechanic
- Compound
- Stand with feet shoulder-width apart and the plate held in front of your face with both hands, palms facing each other.
- Rotate the plate around the head, keeping the arms extended and moving the plate in a circular motion.
- Complete one full circle, then reverse the direction to complete another circle.