Preventing ripped hands in CrossFit involves a combination of proper hand care, grip technique, and equipment considerations. With the weather warming up and some big workouts (Murph).
Here are some tips to help you keep your hands in good shape:
- Hand Maintenance
- Moisturise: Keep your hands moisturized to prevent excessive dryness and cracking. Use a good-quality hand cream or moisturizer regularly, especially after washing your hands.
- Callus Maintenance: File down calluses with a pumice stone or callus shaver to prevent them from becoming too large and prone to tearing. Do this after a shower when your skin is softer.
- Grip Technique
- Proper Grip: Work on your grip technique to reduce friction on your hands. Learn to grip the bar or equipment correctly, distributing the load evenly across your fingers.
- Hand Protection: Consider using hand protection, such as gymnastics grips or tape, to provide an extra layer between your hands and the equipment. There are many companies these days that sell gymnastics grips, such as Frog Grips, Roo Grips and JAW Grips, just to name a few.
- Gradual Progression
- Gradual Intensity: Progress gradually in terms of workout intensity and volume. Avoid overloading your hands with too much volume too quickly, especially if you’re new to a particular movement or exercise.
- Rest and Recovery
- Adequate Rest: Give your hands adequate time to recover between intense workouts. If your hands are sore or developing hotspots, consider modifying your training or incorporating rest days.
- Keep Hands Dry
- Dry Hands: Bring a small towel and make sure hands stay dry during workouts. With the heat and humidity increasing sweaty hands will lead to rips. Putting chalk on sweaty hands will only make things worse. Use a small hand towel to dry hands frequently.
Remember that everyone’s hands are different, and what works for one person may not work for another. It may take some experimentation to find the right combination of techniques and products that work best for you.