Standing Olympic Plate Hand Squeeze

How to perform

1. 01To begin, stand straight while holding a weight plate by the ridge at arm's length in each hand using a neutral grip (palms facing in). You feet should be shoulder width apart from each other. This will be your starting position.
2. 02Lower the plates until the fingers are nearly extended but can still hold weights. Inhale as you lower the plates.
3. 03Now raise the plates back to the starting position as you exhale by closing your hands.
4. 04Repeat for the recommended amount of repetitions prescribed in your program.

Form cues

• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.