Hand care is a crucial aspect for individuals involved in powerlifting. Powerlifting is a physically demanding activity that can result in hand injuries if not taken care of properly. Enacting proper hand care techniques not only keeps powerlifting hands in healthy condition but also enhances the performance by providing a better grip over the barbell
Unlike other forms of exercise, powerlifting forces your hands to bear the brunt of heavy weights. It’s common for powerlifters to experience callouses, abrasions, and even more severe hand injuries. This underscores the need for adopting essential hand care practices to ensure the longevity of a powerlifting career.
Incorporating Moisturizers
An essential hand care technique for powerlifters is the consistent application of a high-quality moisturizer. Since lifting weights causes the hands to be rough and dry, using a moisturizer can keep your hands soft and prevent the occurrence of painful cracks. Apply the moisturizer at bedtime, allowing it ample time to absorb and hydrate your skin overnight.
While many powerlifters neglect to use a moisturizer in fear of losing their callouses, it’s important to remember that it isn’t about eliminating them, but keeping them under control. It’s actually preferable to keep some amount of callous as it helps to grip the bar better. However, if left unattended, these can grow too thick and get ripped during a lifting session, causing painful wounds.
Incorporating a Post-Workout Routine
Post-workout hand care is another integral technique powerlifters should adopt. Hands are subjected to maximum stress and pressure during powerlifting. Therefore, taking immediate steps post-workout to soothe and repair them is important.
Start by washing your hands thoroughly to clean off the sweat and grime. Follow this by applying an antibacterial hand cream to prevent infections. Use a hand massager or simply use your fingers to massage your hands to promote blood circulation and alleviate fatigue. You can also plunge your hands in warm water mixed with Epsom salt for a deep relaxing effect.
Using Protective Gloves & Tape
While it’s true that bare hands provide the best grip, sometimes using lifting gloves can also be valuable. They protect your hands from direct contact with the harsh barbell surface and prevent blisters. It’s advisable to use them occasionally or when you have a hand injury that needs protection to heal.
Hand taping is another technique used by several powerlifters to safeguard their hands. Properly wrapping athletic tape around areas prone to callouses can offer some amount of cushioning and protection. This technique is particularly beneficial for individuals with a history of hand injuries.
Frequently Asked Questions
– How often should I moisturize my hands?
For powerlifters, it is recommended to moisturize the hands daily to as it helps soften callouses and prevent dryness and cracking. Nighttime application is most beneficial.
– Do I still need to practice hand care if I use lifting gloves?
Yes, lifting gloves may provide some protection, but they don’t eliminate the need for hand care. The gloves themselves can cause friction and lead to callouses, hence you should still moisturize and;
– What kind of moisturizer is best for powerlifters?
Look for moisturizers specifically designed for dry and cracked skin. These often contain ingredients like shea butter, vitamin E, and aloe vera that are excellent for skin hydration and healing.
Step-by-step Guide
1. Start with clean hands. Ensure that your hands are completely free of dirt and sweat.
2. For rough patches or huge callouses, carefully use a pumice stone to reduce its thickness.
3. Rinse your hands again to take off any dead skin removed by the pumice stone.
4. Pat your hands dry using a clean towel.
5. Apply a generous amount of moisturizer onto your hands.
6. Spend a few minutes gently massaging the moisturizer onto your skin, focusing on the dry and calloused areas.
7. Let the moisturizer absorb.
8. Use athletic tape to strategically wrap areas that are prone to developing callouses.
9. If using lifting gloves, ensure they are clean and fit well.
10. After each powerlifting session, clean your hands thoroughly to remove any dirt, sweat, or grime.
11. Apply an anti-septic cream, especially if you have any wounds or open blisters.
12. Use a hand massager or your fingers to massage your hands.
13. Occasionally, soak your hands in a tub of warm water with Epsom salt.
14. Keep your lifting space and equipment clean to avoid skin infections.
15. Get your hands examined by a professional if you notice severe pain, deep cracks or persistent blisters. They may be a sign of a deeper issue that needs medical attention.