Weighted Plate Deadlift Rear Lunge With Overhead

Muscles worked

Setup

1. Stand with feet hip-width apart with a weight plate flat on the floor between your feet.
2. Hinge at the hips and bend your knees to grip the plate firmly at the 3 and 9 o'clock positions.
3. Set your shoulder blades back and down, maintaining a flat back and a neutral neck.

How to do it

1. Explosively deadlift the plate while simultaneously stepping one leg back into a deep rear lunge.
2. In one fluid motion, drive the plate directly overhead until arms are fully locked out as you reach the bottom of the lunge.
3. Exhale forcefully on the drive and press, then inhale as you step forward and lower the plate back to the starting position.
4. Alternate the trailing leg with each repetition, ensuring a controlled descent of the weight to the floor.

Form checklist

• Keep your chest lifted and spine neutral to avoid rounding during the deadlift phase.
• Ensure the front knee tracks over the mid-foot and does not cave inward during the lunge.
• Stack the plate directly over your shoulders and hips at the peak of the movement.
• Maintain a tight core to prevent your lower back from arching when the weight is overhead.

Pro tips

• Use the momentum generated from the initial deadlift pull to help 'float' the plate into the overhead position efficiently.
• Focus on 'tearing the plate apart' with your hands to increase tension in the upper back and stabilize the shoulders.

Make it harder

• Add a 2-second isometric hold at the bottom of the lunge with the plate overhead to maximize stability demands.
• Perform the movement without letting the plate touch the floor between reps to maintain constant muscular tension.

Frequently asked

What muscles does the weighted plate deadlift rear lunge with overhead work?

The weighted plate deadlift rear lunge with overhead primarily targets the erector spinae, glutes, hamstrings, and quadriceps, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the weighted plate deadlift rear lunge with overhead?

The weighted plate deadlift rear lunge with overhead uses weight plate.

Is the weighted plate deadlift rear lunge with overhead good for beginners?

The weighted plate deadlift rear lunge with overhead is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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