Plate Pinch.

How to do it.

1. Step 01

   Stack one or two plates smooth side out

2. Step 02

   Pinch the plates with the fingers and thumb

3. Step 03

   Lift the plates off the floor

4. Step 04

   Stand tall and hold the pinch

5. Step 05

   Hold for time without dropping

6. Step 06

   Lower the plates under control

Pro cues.

• Pinch as hard as possible

• Start with one light plate

• Keep the wrist neutral

Questions, answered.

What is the Plate Pinch?

Static pinch hold of plates that builds crushing grip strength.

What muscles does the Plate Pinch work?

The Plate Pinch primarily works your forearms.

What equipment do I need for the Plate Pinch?

You need a weight plate to perform the Plate Pinch.

How many sets and reps should I do for the Plate Pinch?

A typical prescription for the Plate Pinch is 3–4 sets of 30–60 seconds. Rest about 45–75 seconds between sets.

Is the Plate Pinch good for beginners?

Yes. The Plate Pinch is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.