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Forearms · Intermediate

Pinch Grip Carry

Loaded carry using smooth-sided plates pinched between the fingers and thumbs to train grip and upright trunk control.

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Pinch Grip Carry demonstration

Exercise overview

Training details

ForearmsCoreTraps Neck

Equipment

Weight Plate

Sets × time

3 × 30 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Pinch two smooth-sided weight plates together in each hand between your thumb and fingers.
  2. 02Stand tall with your shoulders level, wrists neutral, and trunk braced.
  3. 03Walk forward with short controlled steps while keeping the plates clear of your legs.
  4. 04Maintain firm pressure without letting the plates slide or rest against your body.
  5. 05Stop before your grip opens and lower all plates safely.

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