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Olympic Weight Plate
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Olympic plates are one of the most readily accessible tools for grip training. In addition to providing resistance on equipment, they can be used directly for a number of grip exercises. Some of the most basic include plate pinches, hub lifts, plate curls, and plate wrist curls. Factors to take into consideration when selecting plates for grip work are as follows:
The smaller, matte finish plates on the left are easier to perfom grip feats with. All weigh 25lbs.
- Plate finish - Plates with a slick glossy finish will be very difficult to pinch or hub lift. A flat, non-glossy finish is highly desirable in plates that will be used for grip work. Some people even prefer plates with a little rust on them to provide texture.
- Plate diameter - The larger the plate diameter, the harder it will be to plate curl or plate wrist curl
- Plate thickness - The thicker the plate, the wider the pinching width. The pinch width that one will perform best with varies by person.
- Hub width, depth, and shape - Plate hubs vary considerably. Plates with deep narrow hubs that sit flush with the plate face will be much easier to hub lift than those with shallow wide hubs that have a visible taper into the plate face.
Also note that one style of olympic plate is entirely symmetrical, with matching ridges on the front and back rim, as well as handles cast into the plate. Often found at fitness gyms, these work poorly for plate pinches or hub lifts.
