Plate Pinch

Differentiation: Mechanics

This variation of a forearm exercises is unique. Here is how: you work one arm for a full set, | then switch the plate to your other hand. Working individual sides allows you to focus on contracting each forearm individually. | Also, squeezing the outside of a plate is more difficult | than holding a dumbbell or kettlebell. Holding this Olympic plate builds your grip strength. Building grip strength helps increase the overall strength of your forearms.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Obtain an Olympic plate. You can perform this exercise with one or two plates.

3) While holding the plate, walk over the the spot where you will perform the exercise and stand.

4) Place your feet hip-width apart for stability.

5) Using your fingers on one side and your thumb on the other, grasp the plates and hold them together.

6) Hold the plate at your side.

7) Squat downward.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you stand upright

3) ...and squeeze the plates together with your arms raised slightly near your waist (not dangling).

4) Hold in this manner as long as your grip allows.

5) Repeat reps for a full set until that arm becomes fatigued.

6) When all reps are finished, switch the plates to your other hand. Then, perform the same number of reps using your other arm.

Proper Form

Pay special attention to following proper form by...

Keep your knees aligned and do not allow them to flare outward.

Keep your head in line with your spine.

Keep your back straight.

Gear Advice

For your hands, we encourage you to use weightlifting chalk on your hands.

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Tip

This is a static movement which builds strength in the forearms muscles - essential for a strong grip.

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