# Plate Pinch Carry

URL: https://heatsy.app/ex/plate-pinch-carry

Also known as: Weight Plate Pinch Carry, Plate Pinch Walk, Pinch Grip Carry

Body region: Arms, Back

## Muscles

- Main: Flexor Digitorum Superficialis, Flexor Pollicis Longus, Thenar Muscles
- Helps: Trapezius, Flexor Carpi Radialis, Flexor Carpi Ulnaris, Flexor Digitorum Profundus, Hypothenar Muscles
- Holds: Erector Spinae, Rectus Abdominis, External Oblique

## Equipment

- Weight Plate

## Technique

1. Stack two smooth plates together, or use one plate, with the smooth sides facing out.
2. Pinch the plates with your fingers on one side and your thumb on the other, arm straight by your side.
3. Stand tall and walk for the set distance or time without letting the plates slip.
4. Set the plates down on the floor before your grip gives out, then switch hands.

### Cues

- Squeeze with the thumb and fingertips, not the palm.
- Keep the shoulder down and the torso still.

### Common mistakes

- Using plates so heavy that they slip and drop on the feet.
- Leaning to the side to hold the plates.
- Letting the shoulder shrug up toward the ear.
- Holding the breath through the whole carry.

## Alternatives

- [Farmer's Walk](https://heatsy.app/ex/farmers-walk)
- [Dead Hang](https://heatsy.app/ex/dead-hang)