Car Drivers
Car Drivers is a resistance endurance – plate shoulder control exercise involving Anterior deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Anterior deltoid
- Secondary muscles
- Rotator cuff muscles, Forearm gripping muscles, Serratus anterior
- Exercise type
- Resistance endurance – plate shoulder control
Exercise technique
- Plate
Grasp a light plate at the three and nine o’clock positions.
- Stance
Take a balanced stance with torso upright.
- Reach forward
Raise arms to chest-to-shoulder height with a slight elbow bend.
- First turn
Rotate the plate like a steering wheel, keeping hands at opposite ends of the same circle.
- Opposite turn
Reverse direction without changing arm height.
- Trunk control
Keep chest and hips forward and manage the turn with your arms.
- Finish
Slow the final turn and lower the plate before you under control.
Key technique points
- Grip both plate sides securely.
- Keep arms at consistent height.
- Do not rotate your torso with the plate.
- Do not arch backward.
- Maintain continuous control with light weight.
- Breathe regularly.
Common mistakes
Rotating the torso
Do not turn chest and hips with the plate; keep steering movement in the upper limbs.
Dropping the arms
Do not lower the plate to your abdomen and continue when tired; finish under control once shoulder height fails.
Arching the lower back
Do not lean back against the front load; keep ribs over pelvis.
Loose fingertip grip
Do not carry the rim only on fingertips; squeeze evenly with both hands to prevent slipping.
Abrupt reversal
Do not turn at full speed then throw the plate back; transition calmly with wrist and shoulder control.
Holding the breath
Do not hold your breath throughout the front hold; breathe regularly while maintaining trunk support.
Frequently asked questions
Car Drivers: why is “Rotating the torso” a mistake?
Do not turn chest and hips with the plate; keep steering movement in the upper limbs.
Car Drivers: why is “Dropping the arms” a mistake?
Do not lower the plate to your abdomen and continue when tired; finish under control once shoulder height fails.
Car Drivers: why is “Arching the lower back” a mistake?
Do not lean back against the front load; keep ribs over pelvis.
Car Drivers: why is “Loose fingertip grip” a mistake?
Do not carry the rim only on fingertips; squeeze evenly with both hands to prevent slipping.
Car Drivers: why is “Abrupt reversal” a mistake?
Do not turn at full speed then throw the plate back; transition calmly with wrist and shoulder control.
Car Drivers: why is “Holding the breath” a mistake?
Do not hold your breath throughout the front hold; breathe regularly while maintaining trunk support.
What should I focus on when doing Car Drivers?
Grip both plate sides securely. Keep arms at consistent height. Do not rotate your torso with the plate. Do not arch backward. Maintain continuous control with light weight. Breathe regularly.
Related exercises
- Arnold Press
- Barbell Push Press
- Alternating Battle Rope Waves
- Bear Crawl
- Dumbbell Thruster
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.