Weighted Plate Deadlift Rear Lunge with Overhead Press
A complex with one plate: deadlift it from the floor, step back into a lunge and press it overhead, then return.
How to do it
Setup
A plate on the floor between the feet, hinged over it, both hands on its rim.
Steps
- Deadlift the plate to the thighs, back flat.
- Step back into a lunge as the plate goes overhead.
- Lower the plate as you step forward to standing.
- Hinge and set the plate down; switch the lunging leg.
Common mistakes
Rounding the back to lift the plate: hinge with a flat back. Arching under the overhead plate: ribs down, abs tight. Knee slamming the floor in the lunge: lower it under control.
Breathing
Exhale on each effort: the pull, the press, the stand.
