- 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.
- Stand with feet hip-width apart, the plate held behind the neck and the knees slightly bent.
- Bend forward at the hips, keeping the back straight, until the torso is parallel to the floor.
- Push through the hips to return to the starting position.
- Stand with feet hip-width apart, the plate held in front of you, and the knees slightly bent.
- Bend forward at the hips, keeping the back straight, until the torso is parallel to the floor.
- Push through the hips to return to the starting position.
- Hold a weight plate at arm's length overhead, with your arms fully extended. The plate should be directly above your head and your elbows should be locked.
- Begin to bend your knees, lowering your body as far as you can while keeping the weight plate overhead. Make sure to keep your back straight and your chest lifted.
- Once your thighs are parallel to the ground or as low as you can go, pause for a moment.
- Push through your heels to return to a standing position, keeping the weight plate overhead the entire time.
