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grip
Plate Pinch Hold
Search GooglePlate Pinch Hold is a beginner grip exercise using weight plates. It primarily trains forearms and grip. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- forearms, grip
- Secondary
- shoulders
- Equipment
- weight plates
- Mechanic
- isolation
Setup
- — Prepare the weight plates and clear the movement area.
- — Set your stance, grip, and starting position before beginning plate pinch hold.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Pinch the smooth plates securely and stand tall without shrugging.
- — Maintain the position only while you can breathe and keep the intended alignment.
Breathing & coaching
- — Breathe slowly behind the brace.
- — End the hold before you need to strain or hold your breath.
- — Pinch the smooth plates securely and stand tall without shrugging.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo plate pinch hold
Regressions
- — Supported or reduced-range plate pinch hold