My hands hurt really bad when i lift weights

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    Feb 05, 2011 3:13 PM GMT
    I could lift much more if this wasn't an issue. My hands get tired before my muscles do. Is there anything i can do? icon_redface.gif
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    Feb 05, 2011 4:00 PM GMT
    There is an easy solution to this...buy a hard rubber ball and squeeze it over and over again, while you're watching T.V. or sitting at the computer...any time your hands are idle. Keep it with you at all times...you can even do it while you're driving.
    It not only strengthens your hand muscles, but your forearms as well.
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    Feb 05, 2011 4:02 PM GMT
    What is hurting specifically on the hands?

    Last year my gym got new weights and I found the fresh grips on the bar/dumbbells dug into my skin. It was painful to the point that most people I know would lower the weight they lift by about 15%. I bought some cheap workout gloves at a sporting goods store and the problem was solved.

    It it is your actual hand muscles that hurt you may need to strengthen your grip. There are many exercises for that if you look around.

    Hope that helps.
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    Feb 05, 2011 4:38 PM GMT
    I used to get shooting pains from my palms down into my wrists, especially on overhead lifts and rows. I found that integrating forearm curls twice a week while wearing a wrist strap style glove for about a six weeks for other lifts did the trick. Good luck!
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    Feb 05, 2011 4:43 PM GMT
    * Both of the above suggestions are right-on. You need to strengthen your hands and forearms. A wall-climbing gym sells hand grips like this http://www.prohands.net/. I have one of these and use it when watching TV.

    * Your gym should have one or two forearm strengthening gizmos too. A weight suspended from a short wooden bar (with a rope) works well, but someone should show you how to use it.

    * Gloves work well for padding. My hands have little natural padding, so gloves were essential when I used to do flat bench.

    * In the past I have tried wrist straps for pull-ups and shrugs, but found that these made my fingers go numb over time.

    * Another trick for holding a straight bar (for shrugs or various dead lift exercises) is to use opposing grips. One hand grips the bar with palm facing away, the other hand with palm facing in. This technique requires little hand strength to move a bar. Switch grip positions with each set. If shrugging with dumbbells tires your hands, for example, switch to straight bar using opposite grips.
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    Feb 05, 2011 6:03 PM GMT
    Do you wear wrkout gloves? If so, are the palms padded?
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    Feb 05, 2011 6:24 PM GMT
    Get some putty.

    Squeeze it.
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    Feb 05, 2011 8:23 PM GMT
    Forearm and grip exercises.
    http://www.realjock.com/gayforums/24471/
  • mybud

    Posts: 11829

    Feb 05, 2011 8:28 PM GMT
    Do you wear padded lifting gloves???? If not give em a try....BUD
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    Feb 05, 2011 9:34 PM GMT
    Well i know i had a similar problem.My wrist of my left hand hurt but it was because i did not hold my dumbbells well so it passed icon_wink.gif
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    Feb 05, 2011 10:40 PM GMT
    Don't use gloves.

    Do use liquid chalk if you can find it, I use dry hands its damned good.

    Anyway

    You need better grip strength which will come in time.

    However if your having problems with pain doing things like bench presses or anything that has the weight sitting in your hand rather then you hooding onto it then it might be the position of the bar and the proper positioning of your hands.

    For hand strength.

    Hang on a pull up bar until you eventually slip off hehehe

    But at home squash ball, tennis ball, get a big ball of blutack and play with it one handed.

    At the gym get a pair of figure eight straps, unlike say hooks you still need to hold onto the bar properly but as your grip becomes weaker the straps are able to start taking over a little bit.
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    Feb 05, 2011 10:53 PM GMT
    gripper.gif
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    Feb 05, 2011 11:06 PM GMT
    get lifting gloves. focus less on the pain from them abrading your hands to the bone and more on the lifting with lifting gloves

    Lifting gloves, the product for YOU
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    Feb 07, 2011 1:31 PM GMT
    I keep my wrists double wrapped when I'm in the gym. First on is an elastic wrist wrap with a thumb loop:

    http://www.valeofit.com/?id=10&prodId=75&CatId=31&Parent=5

    Over that goes a pair of padded lifting gloves with velcro wrist straps:

    http://www.valeofit.com/?id=10&prodId=69&CatId=15&Parent=3

    Never do a weight exercise where your hand is flexing up toward the top of your wrist (the place on your wrist where your wristwatch face would be located). Neutral or flexing down away from the top of the wrist is what you want. I see guys doing recumbent chest presses lying with their heads inside the Smith machine and their feet sticking out. Since the guide rails on the machine are angled, that's going to bend your wrists the wrong way. The proper position is with your feet oriented inside the machine and your head sticking out. That reverses the wrist flexion and keeps your wrists in the proper position. If you think about it, you can translate this advice for almost any weight exercise that you want to do.

    That said, the wrists are a limiting factor in how much weight you can handle. Respect that and work around it by changing up the sets and reps with the weights that you can handle.
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    Feb 08, 2011 11:11 PM GMT
    ive got the exact same issue, also my hands are tiny so most gloves dont fit well and then that makes it even worse, so what i do when my hands start being shit, is wrap some tissue from the despensers on the wall, the one kinda like toilet paper, around my hands a couple of times and it usually helps a bit.
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    Feb 08, 2011 11:30 PM GMT
    You all are the shit! I thought I was an exception and I've just been biting my way through the pain when doing heavier weights. I'm going to try the ball squeezing technique and using the wrist bands.