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Exercise: Body Squat with Plate Press

This exercise is a derivative of the more complex Jerk & Press, and should be integrated into power and strength training programs for athletes learning the Olympic Lifts, or who are new to Power, Speed-Strength Training.

The advantage of this exercise is that it trains the athlete to transfer power from the legs through the core musculature and torso, through extension of the arms with limited coordination complexity.  The athlete learns, under a resisted state, to control the body through rapid and coordinated triple flexion and extension of the hips, knees and ankles, and the generation of deceleration and acceleration forces; all of which are essential and transferable, sport skills.
Primary Muscle Groups: Gluteus Medius & Maximus, Quadriceps (Vastus Lateralis, Rectus Femoris, Vastus Medialis and Vastus Intermedialis), Hamstrings (Biceps Femoris, Semimembranuous & Semitendinuous), Erector Spinae, Leg Adductor Musculature, Deltoids, Triceps and Biceps, musculature of the upper back, and Abdomen.
Technique Ques: The athlete selects an appropriately weighted weight plate, and holds it with flexed arms, so that the plate is parallel to the torso.  Standing in Hip extension, the athlete drops into the Squat position by flexing at the hips, knees and ankles.  Once 90o of Knee flexion has been achieved, the athlete then presses through their heels / mid foot to extend the ankles, knees and hips, and press the plate upwards and slightly forwards by extending through the torso and arms.
The athlete can choose whether they finish the exercise in full ankle extension (heels off the ground, pressure in the toes, or keeping the feet flat footed).  To teach maximum power transfer it is recommended that the athlete finish the rep on the toes, however, proper squat mechanics and the exhibition of balance throughout the entire rep should be the first priority.  During the Squat phase of the rep, the athlete should prevent the knees from sliding over the toes.
Options for Progression: An athlete can progress the difficulty of this exercise by increasing the weight of the plate, by shortening rest durations between sets, increasing or varying the speed of the movement, or increasing the number of sets and  completed.  Progressions should only be made once correct technique is achieved. 

Variations to the Squat Exercise:
Iso-Lateral Squat to Press
Eccentric Body Squat with Weight Plate
Body Squat to Dumbbell Press


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