Demo & instructions
Plate Pinch Hold
Also known as: Plate Pinch, Pinch Grip Hold
Instructions
A standing hold where you pinch weight plates between your fingers and thumb. It trains thumb and finger strength in a way that bars and handles never quite reach.
- Movement
- Carry
- Type
- Isolation
- Level
- Beginner
- Typical range
- 10–45 sec
Setup
- 1Stand one or two weight plates on their edge beside each foot, smooth sides facing out.
- 2Squat down and pinch each plate or pair with your fingers on one side and thumb on the other.
- 3Brace your middle and stand up tall with the plates at your sides.
Execution
- 1Stand upright with your shoulders level and arms long.
- 2Squeeze the plates hard between your thumb and fingers for the target time.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
