Plate Pinch

Plate Pinch

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:

A guy performing a Plate Pinch with a chain through the plates he's holding. The chain is attached to a 25-pound plate for added resistance.

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.

A picture of Kyle Dake and Dickie White.
Hi, I’m Dickie (the author of this blog). Here I am with my good buddy, Kyle Dake. While he doesn't have a nice coat like me, he is pretty good at wrestling. Here's what he said about my training system:

Before I began lifting using Dickie's system my wrestling skills were getting slightly better. I've now been lifting under his guidance for more than 5 months and I have begun to dominating ALL of my competition. At first I had little faith in Dickie and his program, but now I would run into a wall if he told me I would get stronger! I know it sounds insane, but I would. The bottom line is Dickie is an expert and knows what he is talking about. If you want to defeat those kids whom you've always lost to and reach a level you never thought possible, I suggest you start lifting using Dickie's system immediately.

-Kyle Dake, 4X NCAA Division 1 National Champion

Want to see what other wrestlers are saying about my training system? Check out my Success Stories page.


Want to learn more about Dickie? Check out my About page.


Want to get started on a program today? Read this post and download your free program- 12 Week Training Program For Wrestlers.


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