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Plate Kneeling Overhead Hold to Stand
A full-body compound exercise transitioning from kneeling to standing while holding a plate overhead, targeting shoulders, core, quads, and glutes for stability and functional strength.
About Exercise
Equipment
Plates
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Shoulders, Quads, Abs
Secondary Muscles
Triceps, Hamstrings, Adductors, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts, Medial Delts
Quads
8/10Rectus Femoris, Vastus Lateralis
Abs
8/10Rectus Abdominis, Transverse Abdominis
Glutes
7/10Glute Max, Glute Medius
Obliques
6/10External Obliques
Triceps
5/10Long Head
Hamstrings
5/10Adductors
4/10Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
4-10 reps
Rest Between Sets
60-120 seconds
How to Perform
Kneel tall on a mat with knees hip-width apart. Press a weight plate overhead with arms fully extended, gripping the plate rim with both hands.
- Brace core and maintain overhead hold with straight arms.
- Step one foot forward into half-kneel position, knee at 90 degrees.
- Drive through front heel to stand tall, bringing back leg forward.
- Step one leg back to half-kneel while keeping plate overhead.
- Lower trailing knee to mat to return to tall kneel.
- Alternate lead leg for next rep.
Coaching Tips
Form Cues
- Core braced tight
- Ribs down, no arch
- Eyes forward
- Drive through heel
- Arms locked overhead
Breathing
Inhale during descent to kneel; exhale during ascent to stand while bracing core.
Tempo
3-1-2
Range of Motion
From tall kneel with arms locked overhead to full hip extension in standing position; maintain shoulder flexion above 160 degrees.
Safety
Safety Notes
- Use knee pad for comfort
- Start with light weight
- Ensure thoracic and shoulder mobility
- Avoid if acute shoulder or back pain
- Control movements to prevent falls
Spotting
Spotter can assist by supporting torso during transitions if balance is an issue; otherwise, perform in open space without spotter.
Common Mistakes
- Arching lower back
- Dropping elbows forward
- Rushing transition
- Leaning side to side
- Forward head posture
When to Avoid
- Shoulder impingement
- Lower back strain
- Knee injuries
- Poor balance issues
Flexibility Needed
- Thoracic spine extension
- Shoulder flexion to 180 degrees
- Ankle dorsiflexion
- Hip mobility for lunge
Build Up First
- Mastery of bodyweight kneel to stand
- Stable overhead hold
- Basic core bracing competency
Also known as
Kneeling Overhead Plate Hold to Stand, Plate Kneel to Stand Overhead, Overhead Plate Kneeling Transition
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