Hey folks,
This week I return with yet another awesome grip building exercise, the plate pinch. This exercise is a lot harder than it looks but produces great results. Don't let the weight you will be using fool you, as I'm sure you will have to start relatively light but I am certain you will soon see a real difference.
Simply get a smooth plate, not one with a little ledge to hold as that's cheating. Pinch the plate with all your fingers and thumbs as close to the edge of the plate as possible. Hold it by your side and squeeze those fingers and hands as if your life depended on it. Aim for 30-60sec holds. Once that feels comfortable go heavier. Another progression is to hold 2 plates together making for a thicker grip and a far more challenging exercise but still absolutely awesome for your finger, thumb, hand and forearm strength.
Remember, it's all well and good training your forearms but it's not the forearms that grab the bar it's the hands, so be sure to train them too.
Throw this into the mix and let me know how you get on. Again place it at the end of your workout as not to compimise your grip for other exercises.
When you have mastered this try reducing the numbers of fingers gripping the plate. A real test is the thumb and the two fingers next to it, brutal.
Make sure your fingers and thumbs are straight, if they are bent once again you are cheating. So start light, do it properly and build from there.
Enjoy and until next time,
Matt Whitmore
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