Plate Swings with Dr. Joel Seedman
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www.AdvancedHumanPerformance.com
Plate swings are a great alternative if you don't have access to kettlebells. They are also an excellent movement for correcting swing and hinging technique.
When I first began tinkering with single 45-pound plate swings in lieu of kettlebell swings, I soon realized that not only was this a movement that I could perform at nearly any facility due to easy accessibility, but that it also offered unique benefits.
First, driving a plate between your legs immediately forces the hips to open up and spread maximally in order to accommodate the wide implement. Second, plate swings greatly assist in eliminating one of the most common pitfalls associated with swings, which is squatting rather than hinging at the hips.
If you squat rather than hinge, you'll hit the ground because of the height of the plate. This teaches you to hinge and not let the weight pull you down. Instead, you'll learn to drive the weight back during the eccentric phase of the swing.
This video was part of an article posted on T-Nation. For full article visit www.t-nation.com/training/plat...
For more information check out www.advancedhumanperformance.com/ to learn more about Dr. Seedman and Atlanta personal training as well as athletic performance in Atlanta Georgia. Find out how you can hire Dr. Seedman as your sports performance coach, celebrity personal trainer, and sports nutrition specialist.
Пікірлер: 28
One hit to the knee cap and it's all over
10years old and exactly what i was looking for one of those gems
@dr.joelseedman
4 ай бұрын
awesome thanks
Dr. Joel Seedman, Tku 4 sharing. Its a very good compound exercise
thanks!
my bumper plates dont have holes in them. anybody know where I can find a handle that grips the plates from the center?
@denisthetic
3 ай бұрын
Just buy kettlebells
hey ... nice xhannel... please kettle bell vertical jump eccentrics..
Great tips, Joe! 💥👍🏾👍🏾👍🏾
@dr.joelseedman
4 жыл бұрын
You're too kind
great video bro...
Nice one, Joel. Will be honest now - don't you think you're OVER spreading a bit? I notice you kinda loose the tripod stance from the inner ball of your feet.. Could be just my imagination though. Anyway i wanted to ask you - WHAT KIND OF Shoes do you wear on the video dude? They seem quite minimalistic, flexible and WIDE!
@dr.joelseedman
10 жыл бұрын
Hey Dimitar, with the plates especially this variation they do force you to spread a bit more than normal as you will hit your knees if you don't, t however if you look at the front view as I am performing the swings you will notice that knees are directly on top of ankles (rather than inside) which I believe is what the goal is. Just my opinion though but can understand where you are coming from. As for the shoes these are the New Balance Minimus Hi Rez which are the most minimal shoe available. These along with the Merrell Vapor Gloves are my favorite as they really require the feet and ankles to function properly. May be too extreme for some though if you aren't accustomed to barefoot training. Thanks again for the feedback man.
@dimitarmihov7757
10 жыл бұрын
Joel Seedman No need for the thanks it was well earned from you! ;)
Genius.
@dr.joelseedman
4 жыл бұрын
Thanks so much
Hey Joel, would this be a good exercise to do on leg day?
@dr.joelseedman
8 жыл бұрын
+Avi Sharma yes these would be perfect for leg day to really target the glutes and hamstrings. There is a pretty significant low back, upper back, traps, and grip component involved as well but legs are definitely the emphasis. Hope this helps. Thanks
@avisharma893
8 жыл бұрын
+Dr. Joel Seedman thanks heaps dr
@dr.joelseedman
8 жыл бұрын
+Avi Sharma no problem at al
Hey Joel, great video. Is there any disadvantage to jumping whilst doing the plate swing? Are plates just a good to use as kettlebells for these swinging motions? I was thinking of getting one for this exercise but just don't know.
@dr.joelseedman
10 жыл бұрын
In general most swings are traditionally performed while maintaining contact with the floor. Jumping could make it difficult to control the load and could potentially hinder how much hip extension you could achieve at the top of the swing. Remember the goal is powerful hip extension. If you already have kettlebells its probably not necessary to purchase plates. However, if you feel like you struggle with some of the aforementioned technique issues mentioned in the video you may want to invest in a plate otherwise the kettlebell is fine. Hope this helps. Thanks
@elliptical29
10 жыл бұрын
Thanks, this helped a lot.
You should not start from a deadlift position ?
Goofy ahh uncle productions
That is danger what the f
Very risky