Plate Pinch
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Hold two 10kg (or two 5kg) plates together with one hand — smooth sides facing out. Pinch the top edge with the fingers on one side and thumb on the other. Hold at your side — do not rest it on your leg. Hold as long as possible. Time it. Switch hands. Rest 90s between attempts. Build hold time progressively each week.
Why It Works
Plate pinching (gripping weight plates between the fingers and thumb) develops the finger flexor strength and pinch grip that directly translates to stick handling under defensive pressure. When a defender cross-checks your hands or you're fighting for a loose puck, pinch grip is what keeps the stick in your hands. Many elite forwards specifically credit grip training for improving their puck-protection ability.
Hockey Transfer
Pinch grip strength = stick control + faceoff wins + holding the lane. Direct transfer to gameplay. Pair with farmer carries + wrist roller. Crush grip + carry grip + pinch grip = bulletproof hands.
Coaching Cues
- "Pinch 2 plates together (smooth side out). Hold for time. No straps. Squeeze hard the entire hold."
Common Mistakes
Using the palm — pinch grip only. The palm should barely touch the plate. Resting the plate on the thigh — defeats the purpose. Arm hanging straight. Too heavy too soon — build the connective tissue gradually. Skipping the non-dominant hand — both hands equally important.
Progression / Regression
Heavier plates or three-plate pinch — progressively more challenging.
Towel hang from a pull-up bar — grip strength with a different texture demand.
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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