Weighted Plate Overhead Forward Lunge
The forward lunge holding a plate overhead on straight arms; staying upright under it is the hard part.
How to do it
Setup
Plate held overhead by its edges, arms straight, feet hip-width.
Steps
- Lock the plate over the crown of the head.
- Step forward and let the back knee sink toward the floor.
- Drive back to the start, the plate still overhead.
Common mistakes
Plate drifting in front of the head: stack it over the shoulders. Elbows bending under the load: lock them or go lighter. Lower back arching: ribs down, abs braced.
Breathing
Inhale on the step, exhale pushing back.
