Weight-Plate Pinch-Grip Farmer Carry

Select the appropriate weight plates. Beginners should start with lighter weights to prevent injury.

Stand up straight with your feet shoulder-width apart.

Bend down and grip the edge of two weight plates that are placed together (smooth sides out) using only your fingers and thumb.

Pinch the plates tightly enough so they do not slip. Your thumb should be on one side of the plates and the rest of your fingers on the opposite side.

Lift the weight plates off the ground by extending your legs and hips to stand up straight, keeping your arms fully extended and your back straight during the lift.

Hold the plates in the pinched position for as long as you can, making sure to maintain a firm grip throughout.

Once you cannot hold the pinch any longer, or you've reached your desired time, carefully lower the plates back to the ground.

Rest for a moment, then repeat the exercise for the number of sets you have planned.

Do not use a weight that is too heavy, as this could cause the plates to slip and possibly lead to injury.

If your grip starts to fail, set the weights down to avoid dropping them on your feet.

Maintain a straight back when picking up and setting down the weights to protect your spine.

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