Benefits:
Increased multi-planar neuromuscular efficiency of the lower extremity. Increased integrated strength of the legs and shoulders.
Movement:
Stand with feet slightly apart. Take a big step forward. Keeping the torso as straight as possible. Lift and keep the weightplate above your head with arms extended. Lunge until the front thigh is horizontal to the floor (knee not pointing over the toe). Both knees (front and back) should be at a 90 degree angle. Return to the start position and alternate legs.