Hand Care for Weight Lifting: How to Protect Your Hands and Improve Grip
When starting weight lifting, one common problem many lifters face is hand damage. Hand care is an essential part of weight lifting and any grip-based sport. Healthy hands improve performance, prevent injury, and allow you to train consistently over the long term.
Heavy dumbbells and barbells place repeated stress on the hands, often leading to soreness, blisters, and calluses. While calluses are normal, letting them grow too large increases the risk of painful tears that can stop training altogether.
Even elite athletes experience this. During the 2013 World’s Strongest Man finals, world-class strongman and powerlifter Mikhail Koklyaev tore his hand during the frame carry and was forced to stop competing. It’s a reminder that poor hand care can affect lifters at any level.
Below are simple ways to protect your hands and reduce the risk of injury while weight lifting.
Use Chalk for Better Grip
Chalk is a weight lifting essential for improving grip strength and reducing excessive callus formation. Powdered or liquid chalk increases friction between your hands and the bar, preventing slipping and reducing skin damage. While calluses are inevitable, chalk helps stop them from becoming thick and prone to tearing.
Consider Weight Lifting Gloves
Weight lifting gloves are a great option for those who prefer not to use chalk. Gloves provide added grip and help distribute pressure across the palm, reducing strain on the skin. Many gloves use silicone or padded grip areas to increase friction and protect the hands during heavy lifts.
Protect Your Hands with Tape
Weight lifting tape can be used both as a preventative tool and for protection after calluses form. Applied directly to the hands, tape reduces friction and prevents calluses from tearing. If a callus does rip, tape can act as a barrier, allowing you to continue lifting while protecting the injured area.
Prioritise Hand Aftercare
Proper aftercare is key to long-term hand health. Wash your hands after training to remove bacteria and reduce the risk of infection. Regularly trim or sand down calluses to prevent them from becoming too thick. Finally, moisturise your hands to keep the skin soft, flexible, and less likely to tear.
