Hand Positioning & Range of Motion in Weight Lifting

When you lift weights you can expect to experience a wide array of benefits. In addition to improving your muscular strength and endurance, you gain energy, increase lean muscle tissue and even decrease your risk of developing osteoporosis. Though you always want to use good form and take safety precautions when lifting weights, you do not always have to lift weights in the same manner to get the results you seek. Vary your range of motion and adjust your hand placement to mix up your strength workouts and get better results faster.

Instructions

    • 1
      You can become more flexible by using full range of motion when lifting weights.

      Use full range of motion by entirely lifting and lowering the weight. Regardless of the exercise, employ complete joint flexibility by fully flexing and then fully extending a particular joint. You will engage the entire muscle using full range of motion and will begin to feel muscle fatigue.

    • 2
      Lifts that keep your muscles under constant tension can be referred to as "pulses" or "bottom halves."

      Completely fatigue the muscle by finishing your set of weightlifting exercises with partial range of motion lifts. Only lift the weight about a quarter or a half of its full range potential before you lower it. Keep your muscles under pressure and engaged without fully flexing and without fully extending throughout the entire set of repetitions. This will finish fatiguing the muscles and lead to the realization of optimal strength gain.

    • 3
      A neutral grip is when your palms face each other.

      Hold the free weights or bar with a strong grip without over-gripping. Maintain a solid hold on the bar so you can control your lift without squeezing the bar and causing unnecessary tension that could result in injury.

    • 4
      The "hook grip" is a "thumbless" grip that uses the "hook" or wrap of your fingers around the bar.

      Adjust your hand position to meet the needs of the lift. Use an underhand grip for bicep curls and an overhand grip for chest press. Use an alternated grip when you lift weight that is heavy enough to compromise your ability to maintain a strong grip throughout an entire set of lifts.

    • 5
      Personal trainers are knowledgeable fitness professionals who are typically available at most fitness facilities.

      Ask your trainer for recommendations. A qualified personal trainer can watch your form and make professional suggestions and recommendations about the range of motion and hand positioning you are using for a particular lift that can help you realize strength strides and better form.