Weight Plate Exercises

Lever Standing Single Leg Curl Plate Loaded

Beginner · hamstrings

• Lower legs

Lever T Bar Reverse Grip Row

Intermediate · lats and trapezius

• Back
• Upper arms

Lever Triceps Dip Plate Loaded

Beginner · triceps

• Upper arms
• Waist

Old School Reverse Extensions

Intermediate · erector spinae, glutes, and hamstrings

• Back
• Upper legs

One Arm Twisted Clean And Press

Advanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps

• Shoulders
• Upper legs
• Waist

Otis-Up

Intermediate · abs and hip flexors

• Lower arms
• Upper legs
• Waist

Plank Prone Plate Switch

Intermediate · abs, obliques, and trapezius

• Lower arms
• Shoulders
• Upper arms
• Waist

Plate Hyperextension

Intermediate · erector spinae, glutes, and hamstrings

• Back
• Upper legs

Plate Pinch

Intermediate · forearms

• Lower arms
• Lower legs
• Upper arms
• Upper legs
• Waist

Plate Push

Intermediate · calves, glutes, pectorals, and quadriceps

• Back
• Chest
• Shoulders
• Upper arms
• Waist

Power Clean

Advanced · adductors, calves, glutes, hamstrings, pectorals, quadriceps, and trapezius

• Back
• Shoulders

Power Clean Thruster

Advanced · adductors, glutes, hamstrings, pectorals, quadriceps, serratus anterior, and trapezius

• Chest
• Lower legs
• Shoulders
• Upper legs
• Waist

Press Under

Intermediate · deltoids, pectorals, and triceps

• Chest
• Shoulders
• Upper arms
• Waist

Push Press

Intermediate · calves, deltoids, glutes, quadriceps, and serratus anterior

• Lower legs
• Shoulders
• Upper arms
• Upper legs
• Waist

Safety Bar Front Squat

Intermediate · calves, glutes, hamstrings, and quadriceps

• Lower legs
• Upper legs

Smith Back Shrug

Beginner · trapezius

• Back

Smith Back Wide Shrug

Beginner · trapezius

• Back

Smith Full Squat

Intermediate · glutes, hamstrings, and quadriceps

• Lower legs
• Upper legs

Smith Hack Squat

Intermediate · glutes, hamstrings, and quadriceps

• Lower legs
• Upper legs

Smith Hang Clean

Advanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius

• Lower legs
• Shoulders
• Upper legs
• Waist

Smith Rack Pull

Intermediate · calves, glutes, hamstrings, quadriceps, and trapezius

• Lower legs
• Upper legs

Smith Seated Single Arm Neutral Grip Shoulder Press

Intermediate · deltoids

Smith Single Leg Deadlift

Intermediate · calves, glutes, and hamstrings

• Back
• Hips
• Lower legs

Smith Stiff Legged Deadlift

Intermediate · glutes, hamstrings, and trapezius

• Lower legs
• Upper legs

Smith Sumo Deadlift

Intermediate · calves, glutes, hamstrings, quadriceps, and trapezius

• Back
• Hips
• Lower legs

Smith Wide Shrug

Beginner · trapezius

• Back

Snatch High Pull

Advanced · biceps, deltoids, erector spinae, forearms, glutes, grip muscles, hamstrings, lats, and trapezius

• Back
• Lower legs
• Shoulders
• Upper arms
• Upper legs
• Waist

Standing Behind Neck Press

Advanced · deltoids and triceps

• Shoulders
• Upper arms
• Waist

Standing Plate Press

Beginner · pectorals

• Shoulders
• Upper arms

Sumo Deadlift High Pull

Intermediate · glutes, hamstrings, quadriceps, and trapezius

• Back
• Lower legs
• Upper legs

Torque Tank Push

Intermediate · calves, deltoids, glutes, hamstrings, and quadriceps

• Lower legs
• Upper legs
• Waist

Trap Bar Banded Deadlift

Intermediate · calves, glutes, hamstrings, quadriceps, and trapezius

• Lower legs
• Upper legs
• Waist

Trap Bar Deadlift From Deficit

Intermediate · calves, glutes, hamstrings, quadriceps, and trapezius

• Legs

Trap Bar Overhead Press

Intermediate · deltoids

• Shoulders
• Upper arms
• Waist

Trap Bar Split Stance RDL

Intermediate · calves, glutes, and hamstrings

• Lower legs
• Upper legs

Trap-Bar Deadlift

Intermediate · calves, glutes, hamstrings, quadriceps, and trapezius

• Lower legs
• Upper legs

Weighted Bag Spin

Intermediate · erector spinae, lats, obliques, and serratus anterior

• Back
• Shoulders
• Waist

Weighted Bag Wood Chop Squat

Intermediate · glutes, obliques, and quadriceps

• Lower legs
• Upper legs
• Waist

Weighted Bench Dip

Intermediate · triceps

• Chest
• Upper arms
• Waist

Weighted Dead Bug

Intermediate · abs and obliques

• Waist

Weighted Decline Crunch

Intermediate · abs and obliques

• Waist

Weighted Donkey Calf Raise

Intermediate · calves

• Lower legs

Weighted Front Plank

Intermediate · abs and obliques

• Waist

Weighted Front Raise

Intermediate · deltoids

• Shoulders

Weighted Full Squat From Deficit

Intermediate · calves, glutes, hamstrings, and quadriceps

• Lower legs
• Upper legs

Weighted Hyperextension

Intermediate · erector spinae, glutes, and hamstrings

• Back
• Upper legs

Weighted Lying Neck Extension With Head Harness

Intermediate · trapezius

• Back
• Neck

Weighted Lying Neck Flexion

Intermediate · neck

• Back
• Neck