The Plate Pinch is super easy to learn and perform.
Simply put any number of plates together and hold them.
Always make sure the smooth side is out on both of the outer plates.
Other than that, your grip strength, and more specifically, your thumb strength, will determine what weights you will use.
Progressing the exercise is easy- simply add more weight.
You can add more weight by using heavier plates and/or by using more plates.
Adding more plates will increase the distance between your fingers and your thumb, thereby making the exercise more difficult.
If you find that adding more plates makes it too difficult, but you want to add weight, you can hang weight from a chain.
Here’s a picture I found to give you an idea of what I mean:
Like I’ve mentioned before, I think wrestlers should perform grip work by combining it with pulling exercises.
Read more about why that’s more functional in this post- How To Improve Your Grip.
But, when adding grip elements to pulling exercises, you tend not to strengthen the thumb as well as if you were to perform Plate Pinches.
For that reason, I like to add these into wrestlers’ programs when I think it will be helpful.
As far as the total time to hold the pinch goes, I keep that under 20-seconds.
For optimal carryover, look to select weights that allow you to hold somewhere between 10 and 20-seconds.
That’s not to say you shouldn’t go under 10-seconds or over 20-seconds.
I just think most situations that require grip strength on the mat are somewhere between 10 and 20-seconds.
So, that’s why I tend to favor that range for the Plate Pinch.
Anyway, if you’re looking to add something different into your training program and you’re tired of using Gis, thick grips, and ropes, give Plate Pinches a try.