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Upper Legs · Weighted
Plate Staggered Deadlift
Plate Staggered Deadlift is an intermediate compound strength exercise that works the hamstrings (upper legs), with the lower back assisting. It needs a weighted. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Weighted
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Hamstrings
- Glutes
Secondary muscles
- Lower Back
How to do Plate Staggered Deadlift
- Stand with one foot slightly behind the other, holding a weight plate in front of your thighs.
- Keep most of your weight on the front leg.
- Hinge at your hips to lower the plate along your front leg with a flat back.
- Drive your hips forward to stand, then switch legs.
Form tips
- The back foot is for balance only.
- Keep the plate close to your leg.
Plate Staggered Deadlift alternatives
More hamstrings exercises
Plate Staggered Deadlift FAQ
What muscles does Plate Staggered Deadlift work?
Plate Staggered Deadlift mainly works the hamstrings in the upper legs. The lower back work as secondary muscles.
What equipment do you need for Plate Staggered Deadlift?
You need a weighted.
How many sets and reps of Plate Staggered Deadlift 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 Staggered Deadlift 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 Staggered Deadlift burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Plate Staggered Deadlift?
Other exercises for the hamstrings include Kettlebell Staggered Deadlift, Barbell Staggered Deadlift, Dumbbell Staggered Deadlift and Dumbbell Romanian Deadlift.
For developers
Use Plate Staggered Deadlift in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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