Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.

Core Knowledge


Rotational Lift - Standing Plate

Starting Position

  • Standing holding weight plate


  • Squat and rotate to the right while holding the plate with straight arms.
  • Return to standing position as you pull the weight to your chest.
  • Continue the movement by rotating hips to the left as the weight presses overhead.

Coaching Keys

  • Keep your chest up and your back flat.
  • This exercise combines the familiar movements of squatting, rotating, the
  • upright row, and the incline press.
  • Lower in the same pattern as you lifted.

You Should Feel It

  • In your hips, torso rotators, upper back, chest, and shoulders.

Tags: Stability, Weight Plates, Shoulder, Chest, Torso, Upper Back, Strength