Torn Hands

A lot of athletes have been tearing or ripping or hurting or whatever you want to call it during workouts, especially WODs with pull-ups in them.  Some may consider this a right of passage or maybe it’s considered “hip.”  Bottom line…..not cool.  Tearing up your hands really is an injury.  It can set you back in your training, interfere with your work/social life, and the biggest issue….It Hurts!!  Please take the time to read through a blog post from Crossfit One World on the subject:

Tearing from pull-ups can be avoided if you follow some simple guidelines:
1) Cut the chalk! Notice how white Jim’s hands are in one of the pictures below.   All that chalk is not helping your pull-ups and is not going to make your grip stronger. Chalk serves a purpose, to dry the hands so you can get better grip. I occasionally put a little chalk on my hands, then I make sure to rub my hands together until I no longer see any chalk. My hands are then dry, and I can grip the bar. When you heavily chalk your hands, your hands stick to the bar. You start kipping and all that violent movement transfers to your hands. If your hands don’t slide a little you tear. People with a very pronounced kip tear even more when they use excessive amounts of chalk. I often hear people say that they have to chalk heavily because they sweat profusely through their hands. Try drying them with a towel and then lightly chalking them as I described.

2) Take care of your callouses!  If you are building up huge callouses on your hands, at some point they are going to tear. Knock those callouses down! You can use a nail file, cuticle cutters, or  a Dremel tool with a grinding stone on it. Here is some good advice: buy a good pumice stone and use it on your callouses in the shower when your callouses are warm and soft.   And don’t forget- your significant other will appreciate the fact that your hands do not feel like a cheese grater when you give him/her a massage!

3) Practice pull-ups with no kip! Dead hang pull-ups are an excellent way to build the strength to do pull-ups without a violent kip and make your kipping pull-up more proficient.

I hope this information helps. I strongly believe that the chalk issue is the main reason why people tear.

Which do your hands usually look like?

This will also lead to you tearing.

Posted in Arlington Heights WOD, Axis WOD.