Plate Flips
10 reps
Toss the plate up, let it spin, and catch the far edge.
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FOREARMS
Plate Flips
An explosive grip exercise where you flip a light plate in the air and catch the opposite side. The toss adds power to your grip training, and the catch demands coordination and control as you slow the plate down to secure it.
How to do it
- 1
Stand in a clear area, feet about shoulder width, knees slightly bent.
- 2
Grip the top edge of a bumper plate in one hand, holding it in front of you with your palm facing in.
- 3
Drive explosively through your shoulder to throw the plate up, letting the bottom rotate away from you.
- 4
Release and let the plate spin in the air.
- 5
Catch the top edge once it flips and squeeze the lip tight.
- 6
If you feel a fumble coming, step back and let it drop rather than trying to recatch.