Space Your Hands Evenly When Lifting Weights to Avoid Injuring Yourself

When you are weight lifting, where you grip the bar is going to depend upon the exercise that you are doing and what you are trying to accomplish.

For a simple bench press, for example, spacing your hands as wide apart as possible is going to be a much different workout than trying to hold the bar with your hands next to one another in the center of the bar. For most people, they’ll take a natural grip that’s about shoulder width apart on each end.

The real trick when you are lifting, though, tri grip weight plate is to try to keep your hands spaced evenly on the bar.

Whether you have a natural grip, close grip, wide grip, split grip, or even one handed grip, you will almost always want to have the same distance from each hand to the center of the bar and from each hand to the weight plates. With very few exceptions, you want to have the bar centered to make sure that you do not injure yourself or throw yourself unnecessarily off balance.

It is very easy to ensure that you have the bar centered if you follow these tips:

  • The center of the bar will usually be smooth, while the rest of the bar will have a rough cut to it to make it easier to grip.
  • If the bar is on a rack, you can line your head up with the center and then put your hands on the bar in front of your shoulders.
  • There are usually small smooth rings at intervals on the bar.
  • Place your hands on or next to those smooth spots to get a grip other than shoulder width.
  • Measure away from the smooth spots using your fingers. A common grip I use is the length of my thumbs outside of the smooth spots.
  • You can also use knuckle lengths as quick measurements.

With a little practice, it can be quite easy to make sure you have an even grip on a bar. There are a few exceptions for when you would not want to have an even grip, however.

  • When lifting a dumbbell by the weight plates.
  • When lifting one of the bar while resting the other end on the floor. Normally, the other end is wedged into a corner or a tube made to fit it.

Unless you are doing one of the few exceptions, having an uneven grip on the bar will cause you to work one side of your body more than the other at the least. If the weight plates aren’t collared, you could wind up dumping the weights, which can cause you to pull a muscle or even cause the weights to fall onto you and injure or pin you.


So the next time that you are in the weight room, try to keep an even grip. You’ll get a better workout and will be far less likely to get hurt.

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