How to Use Weightlifting Plates

If you’ve been in the gym for a while, you may be somewhat familiar with weightlifting plates; however, if you’re new to weightlifting and your home gym, first of all, welcome! Secondly, I want to give you the inside scoop on how to use your new weightlifting plates and get the most out of your training.

Let’s get started. Let’s start with something really simple.

What are weightlifting plates?

This could be a whole article all its own, and in fact, it basically is – check it out here.

Here’s a quick overview. At the most basic level, weightlifting plates are usually rubber or metal plates that are added to the end of a barbell. What is a barbell? Basically, it’s a long metal bar that you put weightlifting plates on. If you’ve ever seen someone do a bench press or deadlift, you’re picturing the right thing. weightlifting plates come in a variety of weights – the most common ones range from 2.5 pounds to 45 pounds.

OK, I know that’s pretty basic. Now to the question you came here for.

How do you use weightlifting plates?

Weightlifting plates can do a lot of things, and I’ll dive into some of the things you might not have thought of later. But let’s start with the most basic functions of weightlifting plates.

Weightlifting plates are one of the coolest inventions we have, you could say it’s the eighth wonder of the world, okay, maybe I’m a little biased. But for me, what I love about weightlifting plates is that they allow you to keep improving. Sure, you can measure your progress in a number of ways – speed, bodyweight strength tests, and even weight loss, but there’s something really exciting about breaking a personal record with a barbell and some weightlifting plates.

To use weightlifting plates, you simply grab a barbell and slide the plates onto each end of the bar – making sure the weights are the same on both sides of course. It really is that simple.

Some tips:

1) When loading the plates, always put one plate on each side, then two plates on each side until you reach your desired weight. This is especially important for rack-based exercises like the bench press or squats. If you load multiple 45-pound plates, the barbell may tip over. This can be very dangerous. The same rule applies when unloading the barbell – always remove one plate at a time from each side.

3) When unloading deadlifts, slide a 2.5-pound plate under the barbell. Doing this makes it easier to remove the weight from each side – it basically slides off as easily as it would if it were raised on the rack. Instead of doing extra back work, you can save your energy for later pull-ups.

4) Always use clamps. Clips are small metal rings or springs that attach to the ends of the barbell once all the weight is loaded. They keep the weight from sliding around or worse, falling off. Clips are not only good for safety, but they are also good for performance. There are very few situations where using clips is not recommended.

5) Load the plates properly. This tip will help in your garage gym, but even more so when you go to a commercial gym. Let’s say you want to put 135 pounds on the barbell – that’s two 45-pound plates and a barbell (also 45 pounds). If you don’t know how to do that, you can put three 10-pound plates and three 5-pound plates on each side. While you’ll still get the same weight, you’ll get a lot of strange looks. Not only are you taking smaller plates that others might need, but you’re also creating more work for yourself.

Typically, you load the plates from heaviest to lightest. So if you want to put 205 pounds on the bar, the best way to load it is to put the 45 pound plates first, then the 25 pound plates, and finally the 10 pound plates.

6) Don’t let the metal plates fall. Never do this, it’s not good for the bar, the plates, or the floor.

Other Uses for Weightlifting Plates

While weightlifting plates are used with a barbell nine times out of ten, there are many situations where plates can be used on their own.

Some examples include:

1) Plate Raises
Plate raises, either sideways or forward, are great for working the shoulders. Personally, I prefer the feel of plates to dumbbells.

2) Overhead Walking Lunges with Plates
Not only does this work the legs, it also tests shoulder strength and overhead flexibility.

3) Plate Presses
This can be brutal – it really depends on the surface you push the plate on. Simply place the plate on the ground and push it. I’ve seen coaches do this on a basketball court with towels over plates, and I’ve also seen it done indoors on turf. It’s a leg-burning exercise that’s often used as a punishment in sports.

4) Plate Jumps
Want to be the most flexible person in the gym? Plate jumps are a great way to add load to your jumps and improve your vertical. You can hold a plate in front of your chest or hold one in each hand at your sides.

5) Plate Clamps
Essentially, you “clamp” the plates between your fingertips and hold them at your sides. This is a great way to build grip strength—and help you get ready for Everest.

The point here is that there are a lot of options when it comes to using plates. We haven’t even mentioned the ways you can use plates to improve mobility and flexibility in your training. Ultimately, what you use plates for is up to you.

Conclusion

That’s it. Now you not only know the basics of how to use weightlifting plates, but you also have some tips and tricks.

Want some durable plates? Check out our selection here. We carry a wide selection of new rubber and metal plates.

You’re ready to use your new love of weightlifting plates to break personal records – whether it’s weight loss or a lifetime bench press PR.