Relax! (Your Hands) A simple way to reduce arm pump and wasted tension

It sounds almost too simple to matter, but how you use your hands can have a massive impact on how you move, how you feel, and how long you can perform well. An overly tense grip rarely helps. In fact, clenching more than you need to often does the opposite - it exacerbates things like arm pump, creates unnecessary tension, and wastes energy that could be better spent elsewhere.

Tension has a way of spreading. What starts in your hands can quickly creep up into your forearms, shoulders, and neck. Over time, that tension doesn’t just hurt performance - it makes training less enjoyable. And really… who likes arm pump and an overly tense body?

The idea of relaxing your hands applies to more disciplines than most people realize.

Running

In running, clenched fists are a classic sign of wasted energy. Flexing your hands doesn’t make you more powerful or efficient. Instead, it tightens your arms and shoulders, which can throw off your rhythm and make running feel harder than it needs to be. Relaxed hands help keep your upper body loose, allowing your arms to swing naturally and your stride to stay efficient.

Have you ever heard of the potato chip tip? The idea is that you should be able to hold a potato chip while you run without crushing it. If you break the chip, you’re too tense. You don’t need to literally run with a chip in your hand… but you can if you want.

Cycling

In cycling, “white-knuckling” the bars is incredibly common, especially on rough terrain or when fatigue sets in. The problem is that stiff arms reduce your ability to absorb shock, forcing your body to take more impact through your hands and upper body. This often leads to numbness, soreness, and general discomfort on longer rides. A lighter grip allows your elbows and shoulders to act as suspension, smoothing out the ride and reducing fatigue.

Skiing

While this one may seem more obvious since poles have straps that go around your wrists, over-gripping is still an easy habit to fall into - especially when you’re new to the sport. Over-gripping ski poles limits your range of motion, wastes energy, and can contribute to tendon issues over time. A relaxed grip allows you to move more fluidly and stay efficient.

Moto

When it comes to riding moto, over-gripping the bike is one of the fastest ways to end up with arm pump. When your hands and forearms are doing more work than they should, blood flow becomes restricted, fatigue sets in, and performance drops fast. Utilizing the rest of your body - legs, core, and proper body position - takes load off your arms and allows you to ride smoother and more comfortably. Arm pump doesn’t just hurt lap times, it hurts enjoyment, and it’s often caused by gripping harder than necessary.

Finding the Right Grip

What makes all of this tricky is that relaxing your hands can feel counterintuitive. When things get intense, technical, or uncomfortable, our instinct is to hold on tighter. But letting go - just enough - allows your natural mechanics to work the way they’re designed to. Movement becomes smoother, fatigue is delayed, and you’re able to perform better for longer.

The goal isn’t to be loose or careless. It’s to find the grip you need, and no more than that. Check in with your hands during your next run, ride, ski, or moto session. If you notice unnecessary tension, ease off slightly and see what changes. Small adjustments like this can make a big difference over time.