Abstract: A novel weight lifting plate is disclosed. The novel weight lifting plate has a large shaped central aperture. The central aperture is shaped to receive the hand of a user. The central aperture has a plurality of ball bearings extending into the central aperture. There are four lateral ball bearings which hold a barbell in the center of the central aperture when the plate is mounted on the barbell. The plate also has two central ball bearings. The central ball bearings are disposed in recesses with springs within the recesses. When the plate is placed on the barbell the barbell pushes the central ball bearings into the recesses. When the user desires to use the plate by hand, the user places their hand in the central aperture with the ball bearings disposed between the user's fingers.