Forearms
Pinch Grip Carry
The Pinch Grip Carry is a strength exercise for your forearms. Share of the load in the Zulta muscle model: forearm flexors 32%, upper traps 16% and spinal erectors (lower back) 9%.
Also known as: pinch plate carry
How to do it
- Stand two smooth plates on edge beside each foot.
- Squat down and pinch each plate at the top rim, fingers on one face and thumb on the other.
- Stand up tall with the plates hanging at your sides.
- Walk forward with short steps for 20 to 30 meters, breathing steadily.
- Stop, squat down and set the plates on the floor under control.
Tips
- Keep the fingers straight and squeeze through the full length of the thumb.
- Walk smoothly so the plates do not swing against the legs.
Common mistakes
- Hooking the fingers around the rim instead of pinching.
- Letting the shoulders slump forward as the grip tires.
Muscles worked by the Pinch Grip Carry
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Carrying plates by pinch makes grip the limit. Walking with a heavy load held still is a grip, trap and trunk exercise: grip and upper traps hold the weight, the obliques, erectors and glute medius keep the body upright on each single-leg step.
Pinch Grip Carry alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Pinch Grip Carry work?
Mainly the forearm flexors and upper traps. The spinal erectors (lower back), obliques and gluteus medius assist.
Is the Pinch Grip Carry good for beginners?
The Pinch Grip Carry is rated intermediate. Learn the technique with a light weight first.
What is a good alternative to the Pinch Grip Carry?
For example the Farmer's Walk, Farmer's Walk (Trap Bar) and Farmer's Walk Single Arm. They train mostly the same muscles, some with different equipment.
How do you make the Pinch Grip Carry harder?
Add weight or reps, or move on to the Yoke Carry and Zercher Carry.
Sources
- McGill et al. 2009, JSCR 23(4):1148-1161 (strongman events)
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