When training for weights, bumper plates are often used for various exercises such as deadlifts, cleans, and snatches. Bumper plates not only provide protection for the gym floor, but also impact your overall training experience. One frequently asked question is, does the size and thickness of bumper plates affect your workout?
Getting to Know Bumper Plates: What Are They and What Are Their Functions?
Before discussing how the size and thickness of bumper plates affect training, it is important to understand what bumper plates are and why they are used in weight training .
Bumper plates are weight plates made of rubber that are thicker than regular metal plates. Bumper plates are designed to help minimize damage to gym floors or other equipment when weights are dropped.
In addition, bumper plates have their own advantages, namely:
- Can be dropped safely: Due to the rubber material used, bumper plates do not damage gym floors or other equipment, and provide a sense of security during training.
- Reduced noise: Bumper plates are also quieter than regular metal plates when dropped.
- Sturdiness and durability: The resistance of bumper plates to wear and tear makes them more durable and long-lasting.
With this basic knowledge, we can now discuss how the size and thickness of bumper plates can affect weight training.
Bumper Plate Size and Its Effect on Training
Why Does Size Matter?
Bumper plate sizes can vary, and this directly impacts the type of training you perform, as well as your ability to improve strength and technique. Generally, larger bumper plates are better suited for exercises involving heavy lifting.
However, it's not just the diameter that matters; it's also how it affects stability and load distribution. Here are some factors to consider when sizing bumper plates:
1. Size for Snatch and Clean & Jerk Exercises
The snatch and clean & jerk are two types of explosive lifts that require precise technique. For both exercises, it's crucial that the bumper plates are a standard size, approximately 45 cm (17.7 inches) in diameter, regardless of weight.
This measurement ensures that the barbell can be positioned at the correct height, allowing you to perform the movement stably and efficiently.
If bumper plates are too small or non-standard, they can alter the height of your barbell lift, which in turn affects your technique and posture. Therefore, standard bumper plates are crucial to ensuring accurate and safe lifting techniques.
2. Size for Deadlift Training
For deadlift training, standard-sized bumper plates (45 cm) are often used to allow for a stable lift from the floor. However, if you train with larger or smaller bumper plates, it can affect how the load feels when you pull it off the floor.
Larger bumper plates can increase the distance from the floor to the barbell , making it more difficult to establish a starting position. Conversely, smaller bumper plates can bring the barbell closer to the floor, which can sometimes lead to poor body position or difficulty achieving proper form.
3. Size for Regular Exercise (Squat, Bench Press, etc.)
For exercises like squats and bench presses, bumper plate sizes tend to be more flexible. While standard sizes are often used to improve technique and stability, smaller bumper plates can also be used to help you focus on strength training without the distraction of larger sizes.
Bumper Plates Thickness and Its Effect on Training
Now that you understand the role of bumper plate size in training, it's time to consider its thickness. Bumper plate thickness significantly impacts load stability and how your body handles weight distribution during training. Here are some things you should know about bumper plate thickness:
1. Thickness Affects Barbell Height
The thickness of the bumper plates determines how high the barbell will be off the floor. Thicker bumper plates will raise the barbell higher, which affects your posture when lifting. The thicker the plates, the higher the barbell will be, which can affect your lifting technique.
2. Thickness and Load Distribution
The thickness of the bumper plates also affects how the body receives the load. Thicker bumper plates tend to distribute the load more evenly, which can reduce stress on your body during lifting movements.
If you use bumper plates that are too thin, the load may not be distributed properly and can lead to excessive strain on muscles and joints. Therefore, choosing bumper plates with the appropriate thickness is crucial to reduce the risk of injury.
3. Thickness to Manage Increased Load
The thickness of the bumper plates also allows you to gradually increase the load. Bumper plates with the right thickness make it easier to add weight gradually without compromising stability or posture.
How to Choose the Right Size and Thickness of Bumper Plates for Your Practice
Choosing the right bumper plates depends largely on the type of training you do, your strength level, and your training goals. Here are some tips for choosing the right size and thickness of bumper plates:
1. Choose a Standard Size for Explosive Training
For exercises like the snatch, clean, and jerk, choose bumper plates with a standard 45 cm diameter. This will ensure the barbell is at the correct height, allowing you to perform the movements safely and efficiently.
2. Adjust the Thickness to Your Training Needs
If you're focusing on exercises involving heavy lifting, such as deadlifts, ensure the bumper plates are the appropriate thickness to avoid affecting your technique and posture. For lighter weight or lighter strength training, thinner bumper plates may be sufficient.
3. Consider Your Training Goals
If your training goal is to gradually increase strength, choosing bumper plates that allow for comfortable weight gain may be a wise decision. Conversely, if you're focusing on explosive or endurance training, choosing bumper plates with a slightly thinner thickness may provide more flexibility in movement.
The size and thickness of bumper plates significantly impact your training, including technique, stability, and comfort. Choosing the right size and thickness of bumper plates is crucial to ensuring effective and safe training.
By considering factors such as exercise type, training goals, and strength level, you can choose the appropriate bumper plates to achieve the best results in your weightlifting training. Always remember to take your time when selecting plates, and ensure that every element of your training equipment supports your technique and strength development.
