Standing Overhead Plate Rotations
Overhead plate rotations that build rotational core strength and shoulder stability.
Core & AbsIntermediateStrengthRotation
At a glance
| Muscles worked | Primary: obliques & core. Secondary: shoulders, upper back |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Rotation |
| Sets & reps | 4 sets × 10-12 each side |
| Estimated calories burned | ~24 kcal |
How to do it
- Stand tall holding a weight plate overhead with arms extended.
- Rotate the torso and plate side to side under control.
- Keep the hips relatively stable and core braced.
- Move through a full but controlled range.
- Complete 4 sets of 10-12 reps each side.
Equipment
- Weight Plate
Coaching tips
Benefits
Overhead plate rotations that build rotational core strength and shoulder stability.
Common mistakes
Avoid leaning or using the lower back to create the rotation.
Make it harder
Increase plate weight or slow the tempo.
Make it easier
Hold the plate at chest level instead of overhead.
Breathing
Exhale as you rotate, inhale as you return to center.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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