Weight-Plate Clean & Press

1. Stand up straight with your feet shoulder-width apart.

2. Hold a weight plate with both hands in front of your shoulders, gripping the plate at the 3 o'clock and 9 o'clock positions. Your elbows should be bent and pointing downward.

3. Engage your core and keep your chest up and back straight throughout the movement.

4. Press the plate upwards over your head until your arms are fully extended. Keep your elbows slightly bent at the top to avoid hyperextension.

5. Hold the top position for a moment, then lower the weight back down to the starting position in front of your shoulders.

6. Perform the recommended number of repetitions, maintaining good form and controlling the weight throughout the movement.

Tips:

- Do not arch your back as you press the weight overhead. Keep your core engaged to protect your lower back.
- Avoid using your legs or momentum to lift the weight; the movement should be controlled by your upper body.
- Use a weight that is challenging but still allows you to complete each rep with proper form.
- Breathe out as you extend your arms and inhale as you bring the weight plate back to the starting position.
- If you're new to the exercise, start with a lighter weight to ensure you're using proper form.

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