Plate Clean
Primary muscles: Glutes, Hamstrings
Secondary muscles: Trapezius, Core, Quadriceps
Bodyweight
Weight Plate
How to do the Plate Clean
- Set up in the starting position for the Plate Clean, ensuring proper alignment and a neutral spine.
- Engage your core and the target muscles before initiating the movement.
- Perform the movement through the full range of motion with controlled tempo.
- Return to the starting position and repeat for the prescribed number of repetitions.
Form tips
- Maintain a neutral spine and engaged core throughout the movement.
- Use a controlled tempo — avoid using momentum to complete the rep.
- Breathe steadily, exhaling during the effort phase of the movement.
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