Plate Pinch Squat
StrengthIsometric
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Body Part: Forearms
Description
Hold one weight plate at your side, pinching its rim between your thumb and fingers. Keep the arm long and the wrist straight as you bend your knees and hips into a squat, then stand back up. The legs move while the working hand maintains the pinch grip throughout.
How to Perform
- Stand with your feet about shoulder-width apart.
- Pinch the rim of one plate between your thumb and fingers.
- Hold the plate at your side with a straight wrist and long arm.
- Brace your trunk and bend your hips and knees to squat.
- Push through your feet to stand, keeping the plate off your thigh.
- Repeat under control, then lower the plate carefully and change hands.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Begin with a plate whose thickness fits your hand.
- Wipe sweat from your hands before the set.
- Breathe out as you stand and in as you squat.
- Train both hands for the same number of sets.
- Increase the number of controlled squats before adding plate weight.
Common Mistakes
- Hooking the fingers into the plate holes instead of pinching the rim.
- Bending the wrist under the load.
- Resting the plate against the thigh.
- Swinging the plate as you squat.
- Tilting the trunk toward the loaded hand.
- Dropping the plate instead of placing it down under control.
Recommended Exercises
Explore exercises related to Plate Pinch Squat for forearms training and similar movement patterns.
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