http://www.youtube.com/watch?v=Cy_YTu0CbGY
The standing plate hold should be a staple in every exercise protocol when training to improve grip strength. How much you can grip or hold is important, but be sure not to overlook how long you can grip something. After all, the latter is usually the reason for a grip failure. The good news is you can significantly improve your grip strength endurance – meaning you’ll be able to hold more for a longer duration of time.
That should translate over to whatever it is that you’re training for whether it be climbing, pulling, lifting, swinging, throwing or just being an absolute powerhouse!
Start by grabbing two plates, one in each hand. Use a weight you think you can at least hold for thirty (30) seconds. Twenty-five (25) pound plates are a good place for most to start and then you can adjust up or down based on your current level of grip strength.
The good news is that no matter where you start you can quickly improve using this exercise – and others which we will get to in a minute. Be sure to maintain proper upright posture throughout the duration of the set. Keep your shoulder blades pinched together and your eyes looking forward. Do not let your head move up and down or side to side.
Breathe as normal as possible and do not hold your breath. You can count seconds in your head, but that is not the best method. If you have a training partner have them watch a clock or use a stopwatch. If you don’t have a training partner, then you can watch a clock yourself (this also helps keep your neck still) or use the stopwatch function on your phone.
Once you can hold a plate for 60 seconds it’s time to increase the amount of weight. To learn other incredible grip strengthening exercises check out this full length article, complete with videos: https://usplabsdirect.com/blog/how-to-increase-grip-strength.html
Special thanks going out to Arthur Gonzales for showing us how the plate hold is done!
