Weighted Plate Side Twist from Squat

1. Starting Position:

   • Stand with your feet shoulder-width apart.

   • Hold the weight plate with both hands in front of your chest, keeping your elbows slightly bent.

2. Squat Down:

   • Push your hips back and bend your knees to lower your body into a squat.

   • Keep your chest up and your back straight.

   • Lower yourself until your thighs are at least parallel to the ground or as far as you can comfortably go.

3. Twisting Movement:

   • From the squat position, engage your core and twist your torso to the right.

   • Keep the weight plate close to your chest as you twist.

   • Ensure that your hips remain stable, and only your upper body is rotating.

4. Return to Center:

   • Slowly return to the starting squat position, bringing your torso back to center.

5. Twist to the Left:

   • Repeat the twisting movement, this time turning your torso to the left.

   • Again, keep the weight plate close to your chest and maintain a stable lower body.

6. Complete the Set:

   • Continue to alternate twists from the squat for the desired number of repetitions or time.

Tips

• Focus on your form rather than the weight. It’s better to start lighter and ensure you are doing the movement correctly.

• Keep your core engaged throughout the exercise for stability.

• Make sure your knees don’t extend past your toes during the squat to protect your joints.