The Two-Plate Pinch Challenge is a grip strength challenge that tests an athlete’s ability to maintain a controlled pinch grip for a single lift or a hold time. This challenge specifically targets the thumb, fingers, and forearm endurance, emphasizing raw grip strength and finger control. With no straps or supportive gear allowed, competitors must rely purely on their grip strength to keep the plates pinched together for as long as possible.
Athletes must hold two weight plates together using only their fingertips, with the smooth sides facing outward. The event is scored based on a successful lift or based on the total duration of the hold before grip failure.
Equipment & Setup
Plate Specifications
- The standard challenge requires two 45-lb metal plates with smooth sides facing outward.
- Plates must be of regulation size (17.7 inches in diameter) and unaltered—no glue, no tacky, no tape, or textured grip modifications on the surface.
- The total weight must be verified before the attempt.
Two-Plate Pinch Hold Challenge Scaling System for Divisions/Weight Classes
| Division | Weight Class | Plate Weight (each) |
|---|---|---|
| Teen (13-16, 17-19) | 123 & Under | 25 lbs |
| 124 – 148 | 35 lbs | |
| 149+ | 45 lbs | |
| Junior (20-23) | 123 & Under | 35 lbs |
| 124 – 165 | 45 lbs | |
| 166+ | 45 lbs | |
| Open (Any Age) | 123 & Under | 35 lbs |
| 124 – 181 | 45 lbs | |
| 182+ | 45 lbs | |
| Sub Masters (35-39) | 123 & Under | 35 lbs |
| 124 – 165 | 45 lbs | |
| 166+ | 45 lbs | |
| Masters (40-49) | 123 & Under | 35 lbs |
| 124 – 181 | 45 lbs | |
| 182+ | 45 lbs | |
| Masters (50-59) | 123 & Under | 35 lbs |
| 124 – 165 | 45 lbs | |
| 166+ | 45 lbs | |
| Masters (60-69) | 123 & Under | 25 lbs |
| 124 – 165 | 35 lbs | |
| 166+ | 45 lbs | |
| Wheelchair Division | All Weight Classes | 35 lbs |
| Wounded Warrior Adaptive | All Weight Classes | 35 lbs |
Competition Format & Scoring
Time Limit & Hold Execution
- Athletes must grip the plates using only their fingertips and thumb.
- Hold time starts when the plates are lifted from the ground and held at hip level.
- Time ends when the plates slip from the athlete’s grip or touch their body.
Tiebreakers
If two or more athletes record the same weight and hold time, ties will be broken based on the weight of the athlete. The lighter athlete takes the win.
Equipment Rules & Fair Play
✅ Allowed:
- Chalk (liquid or powder).
- Wrist wraps (must not assist grip).
- Weightlifting belt.
🚫 Not Allowed:
- Lifting straps, hooks, or gloves.
- Tacky, adhesives, or grip-enhancing substances.
- Plates with added grip modifications.
Training Considerations for Competitors
- Thumb and finger endurance are critical—train with plate pinches and static holds.
- Heavy single-arm deadlifts and thick-bar training will improve grip integrity.
- Progressively increase hold times in training to improve overall grip stamina.
- Avoid excessive regripping—develop the ability to lock the plates in place.
Final Thoughts
The Two-Plate Pinch Challenge is a straightforward yet brutal test of pinch grip endurance. With no supportive gear or tricks allowed, success comes down to raw thumb and finger strength. If you think you have a strong grip, this challenge will reveal the truth.
