Strength Training · Bodybuilding · Functional Fitness
Plate Pinch Hold
The plate pinch hold trains your grip and forearms by holding weight plates between your thumb and fingers for time, rather than wrapping your hand around a handle.
- Beginner
- Low injury risk
- Rest 1 min
How to do it
- Place two plates together on their edges, with the smooth faces facing outward.
- Lower yourself into a squat beside the plates.
- Pinch the top edges with one hand, placing your thumb on one outer face and your fingers on the other.
- Stand up with the plates hanging beside your thigh.
- Hold the plates motionless for the planned duration.
- Lower the plates to the floor with a controlled squat.
Form cues
- Keep your wrist straight.
- Let your shoulder stay relaxed.
- Keep breathing throughout the hold.
Common mistakes
- Hooking the plate rimPress your finger pads against the flat surface instead of supporting the weight on a raised lip.
- Using a stack that's too wideChoose thinner plates if you cannot maintain firm contact through both your thumb and fingers.
- Leaning sidewaysKeep your torso upright rather than shifting your body to balance the load.
Safety
A slipping plate can injure your foot, and excessive load can strain your thumb or wrist. Grip fatigue can make the plates release suddenly.
- Start with light plates you can lift without jerking.
- Keep the plates outside your footprint over a clear landing area.
- Set the plates down as soon as they begin to slide, before your grip fails.
- Let a dropped plate fall rather than trying to catch it with your foot.
If you have thumb, finger, or wrist pain or a recent hand injury, get advice from a physiotherapist or doctor before doing loaded pinch holds.
Muscles worked
Primary muscles
Equipment
- Weight Plate
Sets and reps
- Sets
- 2–3
- Target
- 15–30 seconds
- Rest
- 1 min
Complete the prescribed holds with each hand.