The Plate Squat is the first in a series of exercises for Olympic Weightlifting.
Target Body Part: Lower Body
- Primary Muscles: Gluteus Maximum, Quadriceps, Gastrocnemius
- Secondary Muscles: Abdominals, Erector Spinae, Hamstrings
Equipment Needed: Plate
Performance Points:
- Set feet for squat between hip width and shoulder width apart. Toes pointed straight forward or slightly outwards.
- Rest plate in both hands and gently on your head. Hands shoulder width apart and keep elbows in line with shoulders.
- Drop down into a full deep squat, beyond 90 degrees, keeping the plate parallel with the ground the entire time and maintaining an upright back position.
IMPORTANT: Keep abdominals engaged throughout the workout, supporting the 
low back.
Reps/Sets: Complete 2-3 sets of 8-10 repetitions with a plate between 5-15 kgs.
- Should be done to improve squat technique/ range o f motion or as a part of warm up.
Modifications: Variations in weight or modify foot position.
- Beginner: Move slowly through the range of motion and try to improve depth with each squat.
- Advanced: Increase the weight of the plate.
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