Weights are to heavy for my hands...

Sheriemae
Sheriemae Posts: 248
edited December 19 in Fitness and Exercise
So just like the subject line says, weights are to heavy for my hands. I've lifting heavy for almost 2 months now doing the Chalean Extreme program. (way heavier than I did in the past) I'm on the Push Phase finishing out the 3rd week of it. I guess the best example I have is when I'm doing squats or lunges I'm using 25lb weights in each hand. My hands hurt, I've tried adjusting my grip, not holding them as tight, but it just feels awful. It's really starting to make me mad because I know that I can go heavier, I'm Not feeling it in my legs at all, so I don't think I'm getting the benefits from lifting heavy. Anybody have any advice/tips? Thanks!
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Replies

  • crazy8ts
    crazy8ts Posts: 360
    Are your hands sore or tired? Maybe gloves?
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    here_forchange Posts: 5
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  • Klamber26
    Klamber26 Posts: 212
    When I started lifting I would have loved some gloves, but I never bought any and now it doesn't bother me anymore. I do have perpetual calluses though.
  • Sheriemae
    Sheriemae Posts: 248
    They are mostly tired, bu sometimes they crap up really bad and are sore for a little bit after lifting. I have gloves, that doesn't help either.
  • ironanimal
    ironanimal Posts: 5,922 Member
    If it's just palm soreness or tendon tightness after a big lift, it's normal. After deadlift day, my palms are shredded and it takes a few hours before I can easily stretch my fingers out straight again. Where is the pain in your hands, and what kind of pain?
  • victoria4321
    victoria4321 Posts: 1,719 Member
    Just keep working at it until your grip strength catches up. I'd advice against any gloves or straps too if you wanna be stronger overall
  • Royaltvii
    Royaltvii Posts: 160 Member
    try getting weight lifting gloves...but if you have that already...get weight straps they will hold the weight when your grip gives out. :happy:
  • lildoggielover
    lildoggielover Posts: 72 Member
    Try squeezing a raquetball or tennis ball to strengthen your hands.
  • Sheriemae
    Sheriemae Posts: 248
    The pain is mainly on the top of my hands. A little in my fingures.
  • Sheriemae
    Sheriemae Posts: 248
    try getting weight lifting gloves...but if you have that already...get weight straps they will hold the weight when your grip gives out. :happy:


    I will have to try the straps. Thanks!
  • crazy8ts
    crazy8ts Posts: 360
    They are mostly tired, bu sometimes they crap up really bad and are sore for a little bit after lifting. I have gloves, that doesn't help either.

    This may sound a little loopy... but what if you tied a strap to the weights and put it around your shoulders? You can still move with the weights, and you're still getting the benefit of having the weight over your legs, but you're not getting the full brunt of the weight pulling down on your fingers or palms?
  • Alyx128
    Alyx128 Posts: 92 Member
    Maybe you should try lifting with kettlebells. The weight is distributed differently, maybe they will be easier on your hands.
  • Sheriemae
    Sheriemae Posts: 248
    Try squeezing a raquetball or tennis ball to strengthen your hands.


    That's a good idea! Thanks!
  • Sheriemae
    Sheriemae Posts: 248
    They are mostly tired, bu sometimes they crap up really bad and are sore for a little bit after lifting. I have gloves, that doesn't help either.

    This may sound a little loopy... but what if you tied a strap to the weights and put it around your shoulders? You can still move with the weights, and you're still getting the benefit of having the weight over your legs, but you're not getting the full brunt of the weight pulling down on your fingers or palms?


    Another great idea! I'm will to try anything. I should have posted this a month ago. Thanks!
  • KelliW_runner
    KelliW_runner Posts: 150 Member
    Use a barbell for squats so you can shoulder the weight? My husband bought a vest that has small weights that can be inserted to make up to 40 lbs (training for backpacking).
  • sleepytexan
    sleepytexan Posts: 3,138 Member
    So just like the subject line says, weights are to heavy for my hands. I've lifting heavy for almost 2 months now doing the Chalean Extreme program. (way heavier than I did in the past) I'm on the Push Phase finishing out the 3rd week of it. I guess the best example I have is when I'm doing squats or lunges I'm using 25lb weights in each hand. My hands hurt, I've tried adjusting my grip, not holding them as tight, but it just feels awful. It's really starting to make me mad because I know that I can go heavier, I'm Not feeling it in my legs at all, so I don't think I'm getting the benefits from lifting heavy. Anybody have any advice/tips? Thanks!

    I get what you're saying bc I have repetitive stress injuries in both thumbs and my grip gives out before my strength.

    Try putting the dumbbells on your shoulders, or holding them in front of your shoulders. That way gravity will not pull them out of your fingers.

    You could also switch over to heavy lifting at the gym instead of using the videos, where you could use a bar, 25, 30, 35, or 45#, with or without additional plates. Check out New Rules of Lifting for Women, Starting Strength, or stronglifts.com
  • ironanimal
    ironanimal Posts: 5,922 Member
    They are mostly tired, bu sometimes they crap up really bad and are sore for a little bit after lifting. I have gloves, that doesn't help either.

    This may sound a little loopy... but what if you tied a strap to the weights and put it around your shoulders? You can still move with the weights, and you're still getting the benefit of having the weight over your legs, but you're not getting the full brunt of the weight pulling down on your fingers or palms?

    That sounds downright dangerous without further explanation.

    Just work on your grip strength. Hard stress ball, barbell clip, a hand gripper.
  • Sheriemae
    Sheriemae Posts: 248
    So just like the subject line says, weights are to heavy for my hands. I've lifting heavy for almost 2 months now doing the Chalean Extreme program. (way heavier than I did in the past) I'm on the Push Phase finishing out the 3rd week of it. I guess the best example I have is when I'm doing squats or lunges I'm using 25lb weights in each hand. My hands hurt, I've tried adjusting my grip, not holding them as tight, but it just feels awful. It's really starting to make me mad because I know that I can go heavier, I'm Not feeling it in my legs at all, so I don't think I'm getting the benefits from lifting heavy. Anybody have any advice/tips? Thanks!

    I get what you're saying bc I have repetitive stress injuries in both thumbs and my grip gives out before my strength.

    Try putting the dumbbells on your shoulders, or holding them in front of your shoulders. That way gravity will not pull them out of your fingers.

    You could also switch over to heavy lifting at the gym instead of using the videos, where you could use a bar, 25, 30, 35, or 45#, with or without additional plates. Check out New Rules of Lifting for Women, Starting Strength, or stronglifts.com




    I just bought The New Rules of Lifting for Women. (just started reading it last night) I plan to start the program after I finish Chalean Extreme in June.
  • taso42
    taso42 Posts: 8,980 Member
    You are strengthening your grip. This is a good thing. Avoid straps at all costs. Ok, maybe if you're picking up 300lbs, consider straps, but until then, don't do it. It will compromise your grip strength.

    Also, chalk may help some.
  • joejccva71
    joejccva71 Posts: 2,985 Member
    You are strengthening your grip. This is a good thing. Avoid straps at all costs. Ok, maybe if you're picking up 300lbs, consider straps, but until then, don't do it. It will compromise your grip strength.

    Also, chalk may help some.

    ^^ This.
  • stayxtrue
    stayxtrue Posts: 1,186 Member
    You are strengthening your grip. This is a good thing. Avoid straps at all costs. Ok, maybe if you're picking up 300lbs, consider straps, but until then, don't do it. It will compromise your grip strength.

    Also, chalk may help some.

    ^^ This.

    ^^^ Agreed
  • Rayman79
    Rayman79 Posts: 2,009 Member
    You are strengthening your grip. This is a good thing. Avoid straps at all costs. Ok, maybe if you're picking up 300lbs, consider straps, but until then, don't do it. It will compromise your grip strength.

    Also, chalk may help some.

    Completely agree. You may find that your forearms are part of the issue too. This will get better over time, but there are a few specific wrist/forearm strengthening exercises that may also help.
  • Sheriemae
    Sheriemae Posts: 248
    So do I just stay at the 25lbs until my grip strength catches up?
  • ironanimal
    ironanimal Posts: 5,922 Member
    Try heavier and you may surprise yourself. Do exercises to strengthen your grip and target your forearms with some exercises as well, in the mean time.
  • Rayman79
    Rayman79 Posts: 2,009 Member
    People really need to remember that building strength is a total body thing. In the 'real world' your shoulders or biceps may be strong enough to lift something but if you dont have the grip strength or total body strength - that object aint going anywhere.
  • Rayman79
    Rayman79 Posts: 2,009 Member
    So do I just stay at the 25lbs until my grip strength catches up?
    Some questions for you, how many sets/reps/exercises are you doing before they become to tired or sore?
  • Sheriemae
    Sheriemae Posts: 248
    Thanks everyone for all the suggestions! I think I'm going to try to strengthening exercies for now. Hopefully I will see improvement.
  • Sheriemae
    Sheriemae Posts: 248
    So do I just stay at the 25lbs until my grip strength catches up?
    Some questions for you, how many sets/reps/exercises are you doing before they become to tired or sore?

    They usually start to cramp around the 3rd or 4th rep. Usually on the second exercise. The phase I'm in I only have to do 8 reps, 10 second break, then 3 extreme reps.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    You should definately try to strengthen them - if you use straps, you will never do that - and you cannot use straps with a lot of types of lifts. Strengthening them will help your lifting long term and will allow greater strength for 'day to day life'.
  • duhblond
    duhblond Posts: 138 Member
    I wear gloves with wrist support for my lifting - also I tend to ice my wrists after I'm done as I get swelling in my hands.
    Those two things have basically eliminated any issues for me,
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