What's a sensible starting point for the plate hub lift?

You should already have a solid two-hand pinch grip before trying a one-hand hub lift, since the hub offers almost nothing to hold onto. Start with 2 to 3 sets of 1 to 2 lifts per hand with a light, thick-hubbed plate, holding each lift for a 2-count, and only move to a thinner hub once the thick one feels genuinely easy.

Is there a substitute for a hub plate in this lift?

Not really; the whole challenge comes from the hub's specific shape, so a regular flat plate or a dumbbell won't recreate it. If you don't have a hub-style plate, build toward it with two-hand pinch lifts and finger extensions until you can get access to one.

What does the plate hub lift train, and when should you skip it?

It's a specialized test of pinch and thumb strength for grip-sport lifters chasing slow, hard-won gains in that specific skill; it does little for general strength or muscle size. Skip it with any thumb joint issues, since pressing the thumb hard against a smooth, narrow hub is unforgiving on that joint.

Advanced

Plate Hub Lift

The hub lift is a classic test of pinch and thumb strength because the smooth, narrow center gives the hand almost nothing to hold. It isolates the finger and thumb flexors and the surrounding forearm under a very demanding open grip. Use it for low-rep singles and short holds, and expect slow, hard-won progress.

Equipment: Plate
Body part: Forearms
Type: Strength
Browse by muscle: Brachioradialis, Extensors

How to do it

1
Lay a plate flat on the floor with the raised center hub facing up.
2
Spread the thumb and fingers around the hub, pressing them firmly into the metal.
3
Squeeze as hard as possible and lift the plate straight up off the floor.
4
Hold it at hip height for a two count without letting it rotate out of your hand.
5
Lower the plate back to the floor under control and release the grip.
6
Switch hands and repeat, chalking up between attempts.

Tips

Chalk is essential; even slightly damp hands will fail on the smooth hub.
Keep the wrist neutral and the plate close to your body to reduce leverage.
Begin with a light, thick-hubbed plate and progress in the smallest steps you can.

Variations

Common mistakes

The plate gets held out away from the body to see it better, which adds leverage the hand has to fight on top of the grip itself.
A wrist cranked for a better angle on the hub actually reduces the flat, even pressure the fingers need across the metal.
The plate rotates slightly in the hand right at lockout and gets muscled back into place instead of reset from the floor.
Skipping the chalk between hands because the first side felt fine ignores that sweat builds up fast once the set gets going.
A thin-hubbed plate gets chosen before a thick-hubbed one feels solid, skipping the easier progression this lift is built on.

Frequently asked

What's a sensible starting point for the plate hub lift?: You should already have a solid two-hand pinch grip before trying a one-hand hub lift, since the hub offers almost nothing to hold onto. Start with 2 to 3 sets of 1 to 2 lifts per hand with a light, thick-hubbed plate, holding each lift for a 2-count, and only move to a thinner hub once the thick one feels genuinely easy.
Is there a substitute for a hub plate in this lift?: Not really; the whole challenge comes from the hub's specific shape, so a regular flat plate or a dumbbell won't recreate it. If you don't have a hub-style plate, build toward it with two-hand pinch lifts and finger extensions until you can get access to one.
What does the plate hub lift train, and when should you skip it?: It's a specialized test of pinch and thumb strength for grip-sport lifters chasing slow, hard-won gains in that specific skill; it does little for general strength or muscle size. Skip it with any thumb joint issues, since pressing the thumb hard against a smooth, narrow hub is unforgiving on that joint.

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