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Plate Thruster
A full-body compound exercise combining a front squat and overhead press with a weight plate, targeting quads, glutes, shoulders, and core to build power, strength, and conditioning.
About Exercise
Equipment
Plates
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Shoulders, Quads
Secondary Muscles
Hamstrings, Abs, Obliques, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts, Medial Delts
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
7/10Glute Max
Triceps
6/10Long Head
Hamstrings
5/10Biceps Femoris
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet shoulder-width apart, holding a weight plate horizontally at chest height with elbows beneath it and core braced.
- Lower into a squat until thighs are parallel to the ground, keeping elbows high and chest up.
- Explosively drive through heels to extend hips and knees fully.
- Use momentum to press the plate overhead with straight arms.
- Control the plate back to chest height.
- Repeat in a fluid motion.
Coaching Tips
Form Cues
- Elbows high
- Drive through heels
- Core tight
- Use legs for power
- Full extension overhead
Breathing
Inhale deeply as you squat down, exhale forcefully during the press and drive up.
Tempo
2-0-1
Range of Motion
Squat until hip crease is below knee tops; press plate fully overhead with arms locked and head neutral.
Safety
Safety Notes
- Avoid if acute shoulder or wrist issues
- Start light to master form
- Keep feet planted firmly
- Control descent to prevent slamming
- Ensure space above head for press
Spotting
Spot by assisting the plate during press if needed; not typically required for moderate weights, use lighter loads for safety.
Common Mistakes
- Rounding lower back
- Letting elbows drop
- Pressing only with arms
- Incomplete squat depth
- Losing core tension
When to Avoid
- Acute shoulder impingement
- Lower back pain
- Wrist instability
Flexibility Needed
- Shoulder flexion to 180 degrees
- Ankle dorsiflexion for squat depth
Build Up First
- Master front squat form
- Competent overhead press technique
- Hip hinge proficiency
Also known as
Plate Front Squat Press, Weighted Plate Thruster
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