Plate Pinch for BJJ
Plate pinching involves gripping weight plates between the thumb and fingers, building the pinch grip strength used in no-gi and collar control. Holding smooth plates develops the thumb and finger strength needed to maintain grips on slippery or resistant surfaces. It targets a grip pattern often neglected in training.
✓ Step-by-Step Instructions
- 1 Place two weight plates together with smooth sides facing out.
- 2 Pinch the plates between your thumb and fingers.
- 3 Lift them off the ground and hold.
- 4 Keep your arm at your side with elbow slightly bent.
- 5 Hold for maximum time.
- 6 Lower the plates with control.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Develops the pinch grip used in no-gi grappling for wrist control and chin straps. Strong pinch grip also improves the ability to maintain collar grips when the opponent is sweating.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Starting with plates too heavy
- ⚠ Resting the plates against the body
- ⚠ Not using the thumb enough
- ⚠ Dropping plates when grip fails
🔄 Variations
- → Single plate pinch
- → Plate pinch transfer
- → Hub pinch
- → Plate pinch carry
Track Your Plate Pinch Progress
Log your grip strength sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Plate Pinch help my BJJ game? ▼
Develops the pinch grip used in no-gi grappling for wrist control and chin straps. Strong pinch grip also improves the ability to maintain collar grips when the opponent is sweating.
What equipment do I need for the Plate Pinch? ▼
You will need: weight plates. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Plate Pinch? ▼
The Plate Pinch is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.