Nine Hand Care Tips for Weight Lifting

Ideally you want to be taking care of your hands before any damage occurs. If your hands already have calluses, it means they can be caught and ripped on the bar which will worsen your condition. Of course we do not live in a perfect world and most of us don’t pay much attention to our hands. We have compiled a few tips that help us look after our hands and reduce damage in a workout.

1. Shave/File down your calluses

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Use a pumice stone, nail file, callus shaver or PedEgg to regularly buff down your hard skin. Aim to do this 3 times per week. The ideal time to buff down your hard skin is straight after a shower when the skin has softened. The trick is to smooth them down, not take them off. You want to keep just enough callus to protect your hands, and keep them tough, but keep it thin enough that your body can keep it hydrated and pliable.

2. Use hand cream or barrier cream.

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Find some in your pharmacy. Use in the mornings, and also after filing down your calluses. A good tip is to keep some in your gym bag so after a workout you can immediately apply it.

3. Use chalk.

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Use small amounts to help your grip, but not too much so that it causes more friction. Remember not to make the mistake that chalk eases the pain in the skin and forearms. Chalk simply dries out the skin therefore less likely to slip due to moisture. To wash off simply use water and soap and dry with your gym towel.

4. Think about your grip.  

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Where are you actually grabbing the bar in your hands? The bar should not be all the way into the bottom of your palm, it will only cause more folds of skin to bunch up and you are more likely to rip.

5. Tape your hands.

Rock tape is a great option for taping with. Check out this video on taping up. https://www.youtube.com/watch?v=j-IIfmXdrQs

6.Try material hand grips.

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Sensitive hands might find some form of protection from a hand grip.

7. Rest your palms.

Try to use your fingers to grip if you are really struggling with your calluses.

8. Persevere and Time will Help.

Eventually your hands will be conditioned enough and will no longer rip. Keep following these tips and your hands will be better in no time.

9. Ripped Hands do not make you Cool

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Real athletes not only look after the bodies, but also their hands. Your hands are your tools, and if they are always damaged, your training will suffer.

Written by Beauty Therapist & Personal Trainer – Coach Soni

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