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Upper Legs · Weighted
Plate Clean and Press
Plate Clean and Press is an intermediate compound strength exercise that works the glutes (upper legs), with the hamstrings, triceps and traps assisting. It needs a weighted. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 7.3 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Weighted
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Glutes
- Shoulders
Secondary muscles
- Hamstrings
- Triceps
- Traps
How to do Plate Clean and Press
- Grip a weight plate on the floor and hinge at your hips.
- Drive your hips forward to clean the plate up to your chest.
- Press the plate straight overhead until your arms are locked out.
- Lower it to your chest, then to the floor, and repeat.
Form tips
- Brace your core before the press.
- Keep your back flat when lowering.
Plate Clean and Press alternatives
More glutes exercises
Plate Clean and Press FAQ
What muscles does Plate Clean and Press work?
Plate Clean and Press mainly works the glutes in the upper legs. The hamstrings, triceps and traps work as secondary muscles.
What equipment do you need for Plate Clean and Press?
You need a weighted.
How many sets and reps of Plate Clean and Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Plate Clean and Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Plate Clean and Press burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Plate Clean and Press?
Other exercises for the glutes include Kettlebell Snatch, Barbell Deadlift (Front Pov), Barbell Coan Deadlift and Suspension Trainer With Grips Pull Through.
For developers
Use Plate Clean and Press in your app
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