Drive the Bus

  • Exercise name: Drive the Bus

  • Exercise description:

    • Setup: Stand with your feet shoulder-width apart and your knees slightly bent to engage a strong, stable core.

    • Grip: Grip the weight plate at the 9 o'clock and 3 o'clock positions with both hands using a neutral grip.

    • Raise: Inhale, brace your abs, and raise the plate straight out in front of you until your arms are parallel to the floor at shoulder height.

    • Drive (Rotate): Keeping your arms fully extended (with a very slight, soft bend in the elbows), begin turning the plate smoothly as if you are "driving" a large bus steering wheel. Rotate it back and forth (clockwise, then counterclockwise).

    • Control: Continue this side-to-side turning motion for your desired repetitions or duration.

    • Keep the movement strictly controlled and avoid using momentum or leaning your torso back .

    • Finish: Once you finish the turns, slowly lower the plate back to your starting position at your midsection

  • Technique that must be performed to count: The plate must remain straight out in front of you parallel to the floor at shoulder height. The plate must rotate a full 180 degrees.

  • # of repetitions before shooting: x20 Full 180 degree rotations (x10 each direction)

  • Casual division modifier: Lighter weight or Less Reps

  • Exercise equipment needed: Weight plate(s).