Bumper plates are a type of weightlifting equipment that is specifically designed to be slammed onto the floor without damage. Bumper plates are heavy, round plates with a hole in the center that are typically used for Olympic weightlifting competitions, CrossFit workouts, or for regular weightlifting exercises.
Unlike most plates that are made of steel, bumper plates are made of durable rubber with a steel insert in the middle. This rubber material is what keeps these plates safe when slammed to the floor. These plates are ideal for high-intensity training and repeated use in training.
Bumper plates are also usually available in a variety of colors, in accordance with the provisions of the International Weightlifting Federation (IWF). This color code is made according to the weight size, so that you can more easily distinguish the weight variations of each plate.
In addition to durability, bumper plates offer several other benefits, making them a good choice for a variety of fitness exercises.
Bumper plates typically weigh between 5 kg and 25 kg, with the most popular sizes being 5 kg, 10 kg, 15 kg, 20 kg, and 25 kg.
Practice with bumper plates
Bumper plates are usually attached to the barbell bar , so they can be used for weightlifting. However, you can still get the most out of your workout even with bumper plates.
There are several examples of exercises that can be done using only bumper plates, such as:
Ground-to-Overhead Plate
- Hold the plates with both hands, then stand up straight to start this movement.
- When starting the movement, tilt the plate down and bend at the hips, as if you were doing a deadlift.
- Bring the plate down towards the floor, and then bring it up again until it is above your head.
- This one movement is counted as 1 repetition, do this movement for 3-5 sets with each set consisting of 8 to 10 repetitions.
For those of you who are still beginners, adjust the load to your ability. Do not force yourself to lift weights beyond your ability, because this can cause injury. Doing this movement can help train all the muscles in your body.
Plate Floor Press
- Start in a seated position with your feet flat on the floor and your legs bent.
- Hold the plate and start to move into a lying position with your legs straight and your back flat on the floor.
- Tighten your abdominal muscles so that there is no more arch in your lower back.
- Place the plate on your chest, the plate should be right above your chest between your shoulders.
- Slowly, push the plate upward until your arms are extended.
- Lower the plate back toward your chest, keeping your abdominal muscles tight and your back flat on the floor.
- Be careful not to bend your wrists as the plate is lowered towards your chest, try to keep your elbows in line with your shoulders and right next to your body.
- This one movement is counted as 1 repetition, repeat the movement up to 10-12 repetitions which is counted as 1 set. Do this exercise for 3-5 sets according to your needs.
Read more: Suffering from Lower Back Pain? Relieve It with Pilates Reformer
Plate Goblet Squats
In this movement, we will be doing squats with additional weights, namely bumper plates. There are many different variations of squats that can be done with additional plates. Plate Goblet Squats are one of the fairly easy types of squats, so you can definitely do them.
If you’ve never done a squat before, it’s the same type of squat as a goblet squat with the addition of a dumbbell or kettlebell. This exercise can effectively build your biceps and shoulders.
For beginners, you can hold the plate to your chest while doing the squat. This movement will still provide intensity to your biceps and shoulders while you focus on the squat movement that can tighten your core and glutes.
- Take the plate and hug the plate to your chest. Open your feet shoulder-width apart and point your toes slightly outward, don't forget to open and keep your chest up.
- The first movement should start from the hips, not the knees. Push your butt back until your knees are bent, keeping your chest up.
- Hold this position briefly before you return to standing up straight.
- Make sure both feet are on the floor while you do this movement.
- This one movement is counted as 1 repetition, do 10–12 repetitions for 2–4 sets.
If you want to increase the challenge of this move, you can hold the plate in front of your chest with your arms straight, instead of keeping your arms around it. The rest of the movement remains the same as when you were holding the plate.
Remember to always adjust the movements to your abilities, so you can avoid severe pain due to injury.
RDL Plate
This move will target your hamstrings and glutes to get stronger.
- Start in a standing position, feet shoulder-width apart with toes facing forward, and holding plates.
- Push your hips back as far as possible.
- Keep your back flat and bend your knees slightly.
- Lower your body as far as you can, until you feel a slight pull in your hamstrings.
- When returning to standing, keep your back flat and squeeze your buttocks to push your hips back to standing.
Plate Overhead Press
This move can be done in a standing or sitting position. However, the standing position may be easier if you are a beginner.
- Start in a standing position.
- Tighten your core muscles to make your movements more effective.
- Hold the plate in front of your chest, then lift the plate until it is above your head.
- Lift the plate all the way up until your arms are straight overhead, keeping your core engaged.
- Return the plate to the front of your chest, and repeat this movement for 10–12 repetitions for 3–5 sets.
All of these bumper plate exercises can be done anytime to get the results you want. This exercise is highly recommended for those of you who don't have much time to go to the gym. Having just one bumper plate is enough for you to be able to do all of these exercises. So, are you ready to try it?
