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Plate Overhead March
A Plate Overhead March involves holding a weight plate overhead while marching in place, targeting core, shoulders, and hip flexors to enhance stability, balance, and functional strength.
About Exercise
Equipment
Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques, Shoulders
Secondary Muscles
Lats
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Shoulders
8/10Anterior Delts, Medial Delts, Rear Delts
Hip Flexors
7/10Iliopsoas
Glutes
6/10Glute Max, Glute Medius
Lats
4/10Programming
Typical Rep Range
8-20 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet hip-width apart, press a weight plate overhead with one arm fully extended and locked, core braced and glutes squeezed for a neutral spine.
- Brace core and engage lats to stabilize the plate overhead.
- Lift one knee to hip height with foot flexed, keeping torso upright.
- Hold stability without leaning or wobbling the plate.
- Lower foot controlled to ground.
- Alternate to opposite knee, maintaining control.
- Continue marching for reps or time, resisting side lean if single arm.
Coaching Tips
Form Cues
- Push plate up actively
- Ribs down, core tight
- Knees track straight
- Stay tall, no lean
- Glutes squeezed
- Wrist neutral locked
Breathing
Inhale during knee lift preparation, exhale as you lower the foot while keeping core braced.
Tempo
2-0-1
Range of Motion
Arm fully extended overhead with plate stacked over shoulder; knee lifts to thigh parallel to floor without torso tilt.
Safety
Safety Notes
- Avoid if acute shoulder instability
- Start light to master stability
- Clear space to prevent drops
- Stop if back pain occurs
- Warm up shoulders and hips
- Use lighter weight for beginners
Spotting
Not typically needed; partner can assist if pressing from the ground, or catch if the plate drop is imminent.
Common Mistakes
- Arching lower back
- Leaning toward loaded side
- Wobbling overhead weight
- Rushing knee lifts
- Poor wrist alignment
- Breath holding
When to Avoid
- Shoulder impingement
- Lower back strain
- Balance disorders
Flexibility Needed
- Full shoulder flexion overhead
- Adequate hip flexion to 90 degrees
Build Up First
- Overhead press proficiency
- Core bracing competency
- Basic marching balance
Also known as
Weight Plate Overhead March, Overhead Plate Carry, Single Arm Plate March
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