Video

Video by Capt. Matthew Holfinger

Overhead Plate Lunge

U.S. Marine Corps Training and Education Command

June 7, 2017 | 0:57

7 Foundational Movement – Lunge
Primary Muscle Groups - Quadriceps, Hamstrings, and, Glutes
Secondary Muscle Groups – Shoulders

Preparation:
The Marine will execute a proper squat, grip the weight plate by the outside edges, and stand tall with feet, hips and shoulders positioned in a straight line. The feet will be hip width apart and the Marine will press the weight plate overhead.

Execution:
The Marine will try to pull the weight plate apart to create tension in the upper back and shoulders for stability. They will take a large step forward, placing the front foot flat on the deck with toes facing forward. Once the foot is flat on the deck the Marine will lower the hips toward the deck, keeping the front knee over the ankle. The knee on the back leg will bend to 90 degrees, stopping short of touching the deck. The heel on the back foot will come up. In one motion from the bottom position the Marine will drive their weight back up to the standing position with feet together.
Common Mistakes: - Not keeping the weight plate overhead
- Letting back knee touch the deck
- Not keeping front foot flat