Around the World with a Side Push with Bumper Plate
Around-the-world plate movement with a side push that builds rotational core strength and shoulder stability.
Core & AbsIntermediateStrengthRotation
At a glance
| Muscles worked | Primary: core & obliques. Secondary: shoulders, upper back |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Rotation |
| Sets & reps | 4 sets × 8-10 each direction |
| Estimated calories burned | ~26 kcal |
How to do it
- Hold a bumper plate with both hands in front of the body.
- Move the plate in a controlled around-the-world circle.
- Add a side push at the designated point of the circle.
- Keep the core braced and hips stable.
- Complete 4 sets in each direction.
Equipment
- Bumper Plate
Coaching tips
Benefits
Around-the-world plate movement with a side push that builds rotational core strength and shoulder stability.
Common mistakes
Avoid using the lower back to create the movement or losing posture.
Make it harder
Increase plate weight or slow the tempo.
Make it easier
Use a lighter plate or reduce the range.
Breathing
Breathe steadily with the circular movement.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 each legGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.