5 Ways To Use Your Bumper Plates (Without a Barbell)

Tired of the same old strength training routine or looking for an easy way to switch up your workouts. Here are 5 easy ways to take your fitness to the next level with your bumper plates.

1. Weighted Sit-ups

Adapt your abs to weighted sit-ups. All you need is a plate and an ab pad to start building better abs. Simply place the ab pad on the ground, then place a plate (weight of your choice) and hold it close to your chest. Once you are done with the sit-up, lift the weight into the air. Return the weight to your chest, then return to the ground for a full rep.

2. Russian Twist

Lie on the floor with your legs bent at the knees. Lift your upper body so it forms an imaginary V with your thighs. Use the bumper plates of your choice, just hold them in front of you. Twist your upper body to the right and tap the bumper plate on the ground. Keep contracting the plate …try swinging until you have enough strength for a hard workout, then keep increasing the height of your bumper plate stack!
Stack the bumper plates to the height (parallel) of your knees where you normally squat outside of a squat rack. Simply place an ab pad on the ground, order a bumper plate (weight of your choice), and hold it close to your chest. With the bumper plate of your choice, simply hold it in front of you.

3. HSPUs

Place a pair of 45lb or 25lb bumpers against a wall, a foot apart, and go! Try swinging until you have enough strength to do a hard lift, then continue to increase the height of the plate stacks!

4. Bumper Blocks

Having trouble with your extension or frequently getting hung up on your Olympic lifts? Go lighter and stack 45lb bumper plates in pairs to use as “blocks”. Depending on your height, you may need to change up the type of plates you use, but “bumper blocks” are a great way to practice technique on your second pull snatch and clean and jerk without having to buy real blocks that take up a lot of space.

5. Barbell Box Squats

This is a great way to switch up your strength training routine or to do a week of light training after a heavy lift. Stack the plates outside the squat rack at knee height (parallel) where you would normally squat. Lay the plates down gently first, then return to the stacked plates and do a few squats. The key is to keep your core tight while sitting on the plates and use your upright upper body to push through your heels when standing up.