It seems a world full of errors, that of the weight room - and its equipment. Don't do this, don't just do that. Make no mistake about this, do not give weight to that other.
Here: one of the mistakes you can make regarding bumper plates is to consider them solely and exclusively as an object to put on the balance wheel. Because with a bumper plate you can do much, much more.
Index
The bumper plate as a stand-alone tool: 10 exercises to include in your workouts
Because the bumper plate can become an absolutely independent tool, swapping roles with dumbbells and kettlebells.
Let's see a nice list of exercises to do with a bumper plate, also great for when you don't have dumbbells or kettlebells within reach.
And good fun.
The variants of the Squat
First use, and most important: the bumper as an implement to load the squat. The two best variants:
- goblet squat: the disc is held against the chest. You can possibly increase the difficulty by keeping your arms extended in front of you.
- OH squat: self explanatory.
You can also use the bumper plate as a load for the Bulgarian split squat.
Lunges
More legs. The lung can be charged by holding a disc against the chest with both hands. Again, you can do classic lunges, side lunges, back lunges.
Calf raise
Ok, in this case the bumper is only used as a booster. When doing calf raises, start with the sole of your foot on the edge of the bumper resting on the ground. So, you will get greater ROM.
One more trick, while we're at it: use the two-second method to rep. 2 seconds the upward movement, two seconds pause at the top squeezing the muscle, two seconds of descent.
Hip thrust and bridge
Works glutes and lumbs beautifully with the hip thrust variant or, if you don't have back support, bridge. Advantage: You don't have to work hard to get under the bar.
Do you want another lumbar exercise (and for the hamstrings)? Do a straight-legged deadlift using the bumper as a weight.
Steel abs with the Russian twist
The russian twist is a great exercise for work core and lateral abdominals. Sit on the ground, legs slightly raised and straight in front of you, the bumper held in front of you with your arms outstretched. Now perform the twist, bringing the weight to the right and left, alternately.
All on the shoulders
The disc is a great load for working the delts. My advice is to build a high intensity circuit (many reps, few breaks) to drain your shoulders at the end of the workout. Include:
- slow forward
- front raise
- OH hold and carry: Hold the puck high above your head, and walk around the gym
For the shoulders there is a reality a plethora of other exercises. If your mobility allows it, you can also include the "eight", the "steering wheel", the oblique lifts. Bizarre names - all to google - which actually respond to the main need of deltoids: to be worked on every angle of movement.
Last but not least: an alternative to the flat bench
The chest press. You can also do it on the ground - in the unfortunate case that you don't have a bench within reach: stretch out on the floor, bumper on your chest gripped with both hands, push to full extension (with explosive movement) and return to the starting position with slow motion it is checked.
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