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Weighted Plate Overhead March

Weighted Plate Overhead March

The Weighted Plate Overhead March is a fantastic exercise that targets your core, shoulders, and stability muscles. It involves holding a weighted plate overhead while marching on the spot, providing a challenging full-body workout. This exercise is particularly beneficial for individuals who want to improve their posture and enhance overall strength. By holding a weighted plate overhead, you engage the muscles in your shoulders, including the deltoids and trapezius, which help stabilize and support the weight. Your core muscles, such as the abdominals and obliques, are also heavily involved as they work to maintain balance and prevent any excessive leaning or arching of the back. In addition, the Weighted Plate Overhead March requires you to engage your lower body muscles, including the glutes, quadriceps, and calves. As you march on the spot, each step challenges your lower body strength and coordination. To get the most out of this exercise, it's important to start with an appropriate weight plate that challenges you without compromising form. Gradually increase the weight as you become comfortable and confident with the exercise. Remember to maintain proper posture throughout the movement, keeping your chest lifted, shoulders relaxed, and core tight. Incorporating the Weighted Plate Overhead March into your workout routine can significantly improve your upper body and core strength, stability, and posture. It's a versatile exercise that can be done at home or in the gym, making it accessible to individuals of all fitness levels.


  • Start by standing with your feet shoulder-width apart and your back straight.
  • Hold a weighted plate with both hands and extend your arms straight up overhead.
  • Engage your core and maintain a stable position throughout the exercise.
  • Begin by lifting one leg and marching in place, lifting the knee as high as possible.
  • Continue the marching movement by switching legs and lifting the opposite knee.
  • Perform the exercise for the desired duration or number of repetitions, keeping a controlled and steady pace.
  • Remember to breathe consistently throughout the exercise.

Tips & Tricks

  • Focus on maintaining a tall posture throughout the movement to engage your core and prevent excessive arching or rounding of the back.
  • Start with a lighter weight plate and gradually increase the intensity as you become more comfortable with the exercise.
  • Engage the shoulder muscles by firmly gripping the plate and actively pressing it overhead.
  • Keep your arms extended and your elbows locked throughout the movement to maximize shoulder stability.
  • Maintain a steady and controlled pace while marching to ensure proper form and reduce the risk of injury.
  • Engage your lower body muscles by stepping with purpose and maintaining an upright position.
  • Remember to breathe continuously throughout the exercise, exhaling on the exertion phase and inhaling on the return phase.
  • Pay attention to your footwork and aim for light and quick steps to enhance the cardiovascular benefits of the exercise.
  • Listen to your body and take breaks as needed. If you experience any pain or discomfort, modify the exercise or consult with a professional.
  • Add variety to your routine by incorporating different variations of the weighted plate overhead march, such as lateral marches or walking lunges.

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