Plates of Shame



The plates of shame are an uncommon exercise used to combat a very common problem: having quiet feet during either a clean or a snatch. For this exercise two plates are needed preferably flat weights so the athlete will not roll their ankle when shifting their feet. The weights should be 10s or at most 25s that are an inch thick. This exercise can be loaded heavily, but not at first. At first start around 50% of the athletes best snatch and work safely up from there. The athlete will start with their feet in closer than they usually do. In order to receive the weight, the athlete will have to aggressively jump and shift their feet to finish the lift. This teaches the athlete the proprioception necessary for shifting their feet.



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