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130821: Tears, Rips, and Blister on Your Hands!

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STOP IT WITH ALL THAT CHALK

I am going to out myself here and say I was an excessive chalker. Not only did I get it all over myself, I got it all over the mats when I did push-ups and just about everything I touched. It’s bad gym etiquette and it’s not needed. Too much chalk dries out your hands and causes more friction. Only use chalk when it’s warranted like long snatch and pull-up sets.

SHAVE YOUR LEGS, SHAVE YOUR FACE, SHAVE YOUR HANDS

If you get into the habit of filing your calluses when you shave you’ll be a smooth operator. You’ll want to keep the calluses from becoming too tough and raised. And by shaving regularly you’ll make sure you don’t get the dreaded DNF.

After a warm shower shave them down and then file with a pumice stone or shave with a rasp w/callus shaver.

FOCUS ON GRIP TECHNIQUE

How you grip the barbell or pull-up bar has lots to do with why your hands develop calluses that eventually rip. Tweaking your technique can save you a lot of pain. Try using a hook grip on the barbell for snatches and clean and jerks, and an alternating grip for deadlifts. For pull-ups grip the bar so it centers across the base of fingers, not the palm.

ADDITIONAL RESOURCES

There are countless other tips and remedies that people have suggested to prevent blisters, rips and tears. I urge you check out

In addition to having a great blog, Jes has a pretty sweet detailed post on what has worked for her. Did you know there’s such a thing as Liquid Grip? She also reviews everything from gloves, grips, tapes and bandages. Her New Skin tip is now in my arsenal.

  • Epic Center Crossfit  has a post on using Tea Bags for the pain. New one for me but it works.
  • Crossfit Virtuosity has a 4-part series on taking care of your hands. They have a great tutorial in Part 3 on how to tape up your hands for pull-ups.

Basically it all comes down to being proactive with you hands and they will treat you well!

[table class=”wodsection” id=”wodsection”]
Same For All
1) Mobility/Dynamic Warmup
2) 400m Run
3) 2x ME Double Unders
[/table]
[table class=”wodsection” id=”wodsection”]
Same For All
Snatch: 12 Mins to Find a New 1RM
[/table]
3 Rounds
[table class=”wodsection” id=”wodsection”]
Rx,Competition,Endurance,Muscle
7 Power Snatch (95/65),7 Power Snatch (135/95),5 Power Snatch (65/45),5 Power Snatch (155/105)
14 Overhead Squats,14 OHS ,10 OHS,10 OHS
200m Run,200m Run,400m Run,100m Run
[/table]