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Exercise handout — move better, feel better.
Plate Turning
You stand over a weight plate lying flat on the floor and grip its raised center hub with one hand. You twist the hub so the whole plate turns on the floor. You repeat with the other hand.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
8
Reps / Time
60 sec
Rest
controlled
Tempo
Step-by-Step Guide
Set up
- Grip the plate's raised hub and turn it clockwise, then switch to turn the identical hub counterclockwise using the same grip.
- Never lift the plate off the ground; keep it flat on the floor throughout.
Step 1 of 3
Stand over the plate, grip the raised hub with one hand, and twist it clockwise so the plate turns and shifts against the floor.
Step 2 of 3
Keeping the same grip, twist the hub counterclockwise so the plate turns and shifts the other way.
Step 3 of 3
Stand over the plate, grip the raised hub with one hand, and twist it clockwise so the plate turns and shifts against the floor.
What you should feel
A great pump in the forearms, strengthening weak spots throughout the lower arm region.
Safety Information
Use a steady, continuous twisting motion and do not force the movement. Remember not to strain with this exercise. Do not attempt to put too much pressure on your wrists. If you have a wrist, hand, or forearm injury, or a grip-strength-limiting medical condition, ask a physical therapist or physician before attempting this exercise. Stop twisting and set the plate down flat with control immediately if you feel a sharp pain, cramping, or a pinch in the fingers, hand, or wrist at any point in either twisting direction. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.