HOW to GRAB the bar properly to avoid potential WRIST INJURY?

Do you often have wrist pain in strength training? like back squat, front squat, or in an overhead position. Today I'm gonna show you how to grab the bar properly to avoid the potential wrist pain or injury. So from the anatomy side, actually your wrist is quite strong, when it goes straight forward. Only when the rotation happens, you are putting your wrist in the vulnerable position. why? Let me explain to you. This is your thenar eminence, it links to your radial side of the arm. This is the hyperthenar eminence, it links to your ulnar side of the arm. So the answer is quite easy, when you distribute the weight of the bar evenly on these 2 meaty part of the palm, then the risk of pain or injury may rarely happen, right?
So how to grab the bar properly? Let me show you. For the purpose of distributing the weight of the bar evenly in your hands. The bar should be aligned with the line that I drew on my hands. See actually my hands are in a diamond shape. That's how you grab the bar properly. Okay and then, you're going to grab the bar from the little finger, all the way to the index finger, and then thumb around your fingertips. That's a good grip.
No matter if you are doing back squat, front squat or in an overhead position. That's the best way to avoid wrist pain or potential injury. One more thing if the bar is in an overhead position, I want to make sure the bar is on the top of your wrist. So the cue is "knucle to the ceiling". If you've bended back way too much, it put too much attention on your wrist; if you stand up way too much, it's too much pressure on your thumb. So make sure knuckle always point to the ceiling, that's the best way of grabbing the bar in an overhead position.
In the end, probably what I want to say is you rarely get injured, only because you are weak. You get injured because you are using your body misaligned or unevenly so anytime when you are training. Apart from the muscle contraction, apart from the weight or scores, focus on the alignment of your body. That's the only way, which can keep you to have sustainable and the longevity of sports life.
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