Few months ago, I have felt a pain at my right wrist while I was doing bench press. When it happened the first time, the pain went away within a day. I tightened the wrist strap attached with my glove thinking that the problem would be solved. Sadly, the pain came back a week after, but again, things were back to normal the next day.
The third time, the pain was still there even after 3 days. Something was not right. I felt the pain whenever I twisted in circular using my right wrist, even without holding anything in my hand.
It was quite frustrating. I had to stop training with free weights and opt for machines.
Spoke to a seasoned gym goer and he told me that my wrist was hurt because of the wrong technique holding the bar or dumbbell when lifting weight.
To illustrate his points, using bench press as the example:
- We should put the bar over the palm and not at the fingers. (Using marker pen as straight bar for illustration purpose in the below photos.)
- Hold the bar tight enough so that it will not move in your hands. Squeeze it hard. Make sure the thumb presses against other fingers hard enough.
- Not to roll your wrist backward when you do bench press. Once the wrist is rolled backward, the weight will hurt it. The wrist has to be aligned with the forearm.
- Glove with wrist straps may make thing worse. Relying too much on the strap may have made my wrist weaker in long term.
I hope the right wrist pain is not caused by my Counter Strike games. Damn.
Thanks to my buddy for showing his hand in the above photos. So, the next time you do bench press, pull up, or other weight lifting exercise, especially with free weight, make sure you do it correctly to protect your wrists from injury.
Category: Weight Training
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