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Upper Legs · Weighted
Plate Staggered Pinch Grip Deadlift
Plate Staggered Pinch Grip Deadlift is an intermediate compound strength exercise that works the hamstrings (upper legs), with the forearms and lower back assisting. It needs a weighted. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Weighted
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Hamstrings
- Glutes
Secondary muscles
- Forearms
- Lower Back
How to do Plate Staggered Pinch Grip Deadlift
- Stand in a staggered stance, pinching a weight plate in one hand.
- Keep most of your weight on the front leg.
- Hinge at your hips to lower the plate with a flat back.
- Stand back up and repeat, then switch sides.
Form tips
- Squeeze the plate hard.
- Keep your shoulders level.
Plate Staggered Pinch Grip Deadlift alternatives
More hamstrings exercises
Plate Staggered Pinch Grip Deadlift FAQ
What muscles does Plate Staggered Pinch Grip Deadlift work?
Plate Staggered Pinch Grip Deadlift mainly works the hamstrings in the upper legs. The forearms and lower back work as secondary muscles.
What equipment do you need for Plate Staggered Pinch Grip Deadlift?
You need a weighted.
How many sets and reps of Plate Staggered Pinch Grip Deadlift should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Plate Staggered Pinch Grip Deadlift good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Plate Staggered Pinch Grip Deadlift burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Plate Staggered Pinch Grip Deadlift?
Other exercises for the hamstrings include Barbell Staggered Deadlift, Dumbbell Staggered Deadlift, Kettlebell Staggered Deadlift and Barbell Romanian Deadlift.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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