MUSCLES ENGAGED Shoulders The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well. Equipment Used Weight Plate A weight plate is a single solid piece of metal without rotating parts. Weight plates typically range between 1lb and 55lb. A bumper plate is a weight plate that is coated in rubber so that it can be dropped on the floor safely during exercises like the deadlift, snatch and jerk. Exercise Instructions Step 1 Start in a standing position with your feet under your hips. Keep a soft bend in your knees and hold the weight plate at the sides. Step 2 Lift the plate over your shoulder and around the back of your head. Try to get as far back as you comfortably can and all the way around the opposite shoulder. Step 3 Complete the recommended number of reps going one direction and then match that number on the other side.