How to Do Ground to Overhead: Muscles Worked & Proper Form

Muscles Worked in Ground to Overhead

Primary muscles worked:

• Adductors
• Front Deltoids
• Glutes
• Lower Back
• Quads

Secondary muscles worked:

• Calves
• Forearm Flexors
• Hamstrings
• Lateral Deltoids
• Trapezius
• Triceps

How to Do Ground to Overhead

1. Stand with your feet shoulder-width apart, with the plate between your feet.
2. Bend at the hips and knees, grab the plate with both hands, and keep your back straight.
3. Lift the plate from the ground to shoulder height or directly overhead.
4. If using two steps: first clean it to your chest, then press or jerk it overhead.
5. Engage your core and fully extend your arms at the top.
6. Lower the plate back down with control
7. Repeat for reps.

Commentary

Ground to overhead is a versatile movement often used in conditioning, circuits, or full-body strength workouts. It can be performed with a plate, barbell, dumbbells, or other equipment. Remember to keep your core engaged and not round your back.