Standing Olympic Plate Hand Squeeze
Differentiation: Mechanics
This variation of a forearm exercise is unique. Here is how: you hold a weight plate. Holding a plate requires your forearm muscles to isometrically contract. Using isometric contraction increases their overall strength and endurance. You perform reps with one arm for a full set, | then switch the dumbbell to your other hand.
Starting Position
To get into starting position, do this...
1) Obtain an Olympic plate. You can perform this exercise with one or two plates.
2) While holding the plate, walk over the the spot where you will perform the exercise and stand.
3) Place your feet hip-width apart.
4) Grasp the weight plate in one hand - with your palm facing your other palm
5) ...and allow your arms to hang straight down at your sides.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale as you release your grip on the plate slightly
3) ...so your fingers are extended, without dropping the plate.
4) Exhale as you curl your fingers so the plate is again tight in your grip.
5) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your body straight during the entire movement.
Gear Advice
For your hands, we encourage you to use weightlifting chalk on your hands.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 |
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Appearing in the Video
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Tip
It can also be performed, using one hand at a time.