Name: 握把寬度怎麼抓最剛好？手放這就對了！ (Clean Grip Width - What Hand Placement Works Best)
Uploaded: 2026-01-27T11:39:13.000Z
Duration: 2 min 20 s

The width of your grip can make or break your cleans.

你的 grip 寬度會決定你的 cleans 成敗。

At the very least, it can make them a lot easier or cause you unnecessary trouble.

至少，它可以讓你的 cleans 變得很輕鬆，不然就是會給你帶來不必要的麻煩。

As a starting point, I recommend a grip between half a fist and a fist width outside the shoulders.

作為起點，我建議 grip 寬度比肩膀寬半個拳頭到一個拳頭。

This is wide enough to support strong posture and bracing, but

這個寬度足夠支撐強壯的姿勢和穩定，但

not so wide that it's likely to create insecurity in the rack position.

又不會太寬，導致在架槓位置時容易感到不穩。

From here, you need to experiment with widths until you find what works best for your proportions and mobility.

從這裡開始，你需要嘗試不同的寬度，直到找到最適合你身形比例和活動度的。

Be sure you test those grips with heavier weights, which will highlight problems not always noticeable with light weights.

請務必用較重的重量來測試這些 grip，這樣才能凸顯出輕重量時不易察覺的問題。

The benefits to a wider grip are a higher contact point, quicker turnover, less distance to lift, get under the bar, the bar naturally staying closer, and

較寬 grip 的好處是接觸點較高、翻轉更快、舉起距離更短、更容易下蹲到槓鈴下方，槓鈴會自然地靠近身體，而且

The drawbacks are that the first pull may feel a bit harder and the rack position may be less secure.

缺點是第一次拉起可能會感覺有點吃力，架槓位置也可能比較不穩。

The benefits to a narrower grip are a potentially easier first pull and more secure rack position.

較窄 grip 的好處是，第一次拉起可能會比較輕鬆，架槓位置也更穩固。

The drawbacks are a longer distance to lift get under the bar, a lower contact point, a slower turnover, and

缺點是，舉起距離拉長，接觸點較低，翻轉較慢，

more difficulty keeping the bar close and maintaining solid squat posture.

而且更難將槓鈴靠近身體並維持穩固的深蹲姿勢。

In other words, a wider grip is more likely to work better, but you won't know without trying.

換句話說，較寬的 grip 可能會比較好用，但沒試過你不會知道。

The grip widths possible for you will be dictated by your proportions and mobility, even with effort over time to improve your mobility, there's no guarantee you'll ever be able to replicate your favorite lifter's grip or rack position or even get to what you believe would be truly optimal for yourself.

你能使用的 grip 寬度會受限於你的身形比例和活動度，即使你努力提升活動度，也無法保證你能複製你最喜歡的舉重選手的 grip 或架槓位置，甚至無法達到你認為最理想的狀態。

You may never be able to have anything more than your fingers under the bar in the rack position.

在架槓位置時，你可能永遠只能將手指放在槓鈴下方。

Remember that in spite of what inexperienced social media personalities or clickbaiters will tell you, a the ability to have a full, clean rack grip is dependent ultimately on proportions, not mobility, and

請記住，不管那些沒經驗的社群媒體名人或點擊誘餌內容跟你說什麼，a 擁有完整的、cleans 的 rack grip 最終取決於你的身形比例，而不是活動度，而且

b you do not at all need a full grip in the rack to be successful.

b 在架槓時，你完全不需要 full grip 也能成功。

So again, experiment to find what works best for you, not what someone else does or has told you is the one true way.

所以再次強調，多方嘗試，找出最適合你的，而不是別人怎麼做或別人告訴你什麼才是唯一正確的方法。