Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Standing Olympic Plate Hand Squeeze

IntermediateStrengthTier T3

Stand holding a weight plate by its rim in each hand. Open the fingers so the plates lower under control, then close the hands to raise them.

Targets: Hand/Fingers
Muscles: Grip Muscles, Forearm Flexors

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

  • Stand tall holding a plate by the ridge in each hand.
  • Hold the plates at arm level with a neutral grip.
  1. He stands tall, holding a weight plate by its ridge in each hand at arm level beside his thighs, palms facing in, fingers closed around the ridge.

    Step 1 of 5

    Stand tall holding a plate by the ridge in each hand at arm level.

  2. He lets his fingers nearly extend, letting both plates sink lower on his fingers while they still hold the ridges, the plates dropping slightly under control.

    Step 2 of 5

    Let the fingers nearly extend so the plates lower under control.

  3. He closes his hands around the ridges, gripping hard to raise the plates back up toward the arm-level line.

    Step 3 of 5

    Close the hands to raise the plates back up.

  4. He stands tall with the plates held at arm level again, fingers closed firmly around the ridges, settled at the top of the rep.

    Step 4 of 5

    Hold the plates at arm level again.

  5. He stands tall, holding a weight plate by its ridge in each hand at arm level beside his thighs, palms facing in, fingers closed around the ridge.

    Step 5 of 5

    Stand tall holding a plate by the ridge in each hand at arm level.

Safety Information

Hold a plate by its ridge at arm level in each hand with a neutral grip, lower them until the fingers are nearly extended, then close the hands to raise them. Keep the plates gripped only by the fingers - never let the fingers fully release. Use light plates the first time and keep the wrists neutral. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.