Standing Olympic Plate Hand Squeeze
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General info
How to perform exercise
- To 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.
- Lower the plates until the fingers are nearly extended but can still hold weights. Inhale as you lower the plates.
- Now raise the plates back to the starting position as you exhale by closing your hands.
- Repeat for the recommended amount of repetitions prescribed in your program.
Variations: You can do both hands at the same time, alternate, or do one hand at a time.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Forearm, and auxiliary muscles: Biceps
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Standing Olympic Plate Hand Squeeze» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Standing Olympic Plate Hand Squeeze
Author: AtletIQ: on
Standing Olympic Plate Hand Squeeze — The benefits of exercise, how to properly perform and how many sets to do..
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