Plate Flips
Plate Flips are a dynamic exercise that combines explosive hip power with intense grip work to build total-body coordination. By flipping a weight plate in mid-air and catching it, you engage the quadriceps, glutes, and core while challenging forearm strength.
Because Plate Flips require precise coordination and grip strength, the AI analyzes your performance consistency to detect fatigue before form breaks down or safety is compromised. If your daily recovery metrics like HRV or sleep suggest central nervous system fatigue, the app may automatically reduce the weight or volume to prevent accidents. Over time, the system learns your grip endurance threshold and schedules this exercise when your forearms are fresh, ensuring it doesn't interfere with heavy pulling days.
Form Cues
- Stand with feet shoulder-width apart holding the plate rim
- Hinge slightly at the hips to load the movement
- Drive your hips forward explosively to launch the plate
- Rotate your wrists quickly to flip the plate
- Catch the plate softly by bending your knees
- Don't lift the plate using only your shoulders or arms
- Don't round your back during the catch or release
- Don't lock your knees when catching the weight
- Don't look away from the plate at any time
Common Mistakes
- Muscling the weight up with arms
- Catching with stiff legs
- Rounding the lower back
- Flipping the plate too far forward
- Losing focus on the object
Muscles Worked
This exercise generates power through the primary movers of the lower body, specifically the glutes and quadriceps, which drive the plate upward via hip extension. It simultaneously places a heavy demand on the forearms and anterior deltoids to control the rotation and stabilize the catch, while the core remains braced to transfer force efficiently.
Primary
Secondary
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