Ah, CrossFit – the brilliant sport where chalk is our war paint, barbells are our dance partners, and our hands? They’re the unsung heroes connecting us to this mad fitness world. From pull-ups & toes-to-bar to deadlift 1-rep maxes, your delicate hands, so adept at tapping keys on the keyboard, are going to be in the thick of it!
But let’s face it – torn calluses and rough palms aren’t badges of honour. They’re just plain painful!
Let’s dive into the art of hand care, Beyond Walls style, and keep your mitts in top-notch condition!
Hands…treat them well, and they’ll gradually toughen up as you get stronger. Neglect them, and you’ll find yourself Googling “how to heal ripped calluses” whilst wistfully staring at your skipping rope.
Fun fact: Your calluses aren’t the enemy. They’re nature’s way of saying, “You’re lifting heavy things, let’s protect those palms!” But too much of a good thing can lead to tearing. And that, my friend, is where the fun stops.
As those calluses start to build, here’s what every CrossFit enthusiast needs in their arsenal:
1. Pumice Stone or Callus Shaver
Calluses need maintenance – as the pads thicken and toughen they become more likely to pull away causing a “rip”. To reduce the risk of this, reduce the thickness of the calluses. Smooth out the rough bits 2-3 times a week, ideally after a shower when your skin is softer.
2. Moisturiser
While we do want our hands to develop some resilience, dry hands crack more easily, so lather on some hand cream before bed.
3. Grips
Good hand grips are great for protecting your palms during high-rep bar work. No shame in adding a bit of extra protection! Grips come in various styles:
-- Fingerless Grips: Cover the palms but leave your fingers free. Great for a natural feel while still protecting key areas.
-- Two- or Three-Finger Grips: These offer more coverage and stability, especially for heavy rig sessions.
-- Velcro vs. Buckle Straps: Choose based on comfort and preference. Velcro is quick to adjust, while buckles tend to be more durable.
-- With Chalk or Chalk Free: Designed to be grippy either with or without chalk
4. Chalk (But Don’t Go Overboard)
We get it, chalk is life. But piling it on like you’re making a snowman? That just dries out your hands and makes tears worse. A light dusting is plenty.
What to Do if Disaster Strikes
Ripped your palm mid-WOD? First of all, ouch. Secondly, don’t panic – here’s the plan:
1. Clean the wound with soap and water (yes, it’ll sting the first time; after that, not as much).
2. Trim any loose skin with sterilised scissors.
3. Cover the area with an antibacterial ointment and a plaster or bandage. Pro tip: Order some Climb On and pack your wound with this magical balm. I swear it speeds up recovery by 50%!
4. Let it heal – now’s not the time to test your max clean and jerk.
Building Grip Strength
Hand care isn’t just about calluses and moisturisers – your grip strength plays a massive role in keeping your hands healthy and your lifts solid. A stronger grip means less strain on your hands, better control over the bar, and reduced risk of tears.
Final Thoughts: Hands Down, You’ve Got This!
At Beyond Walls, we believe every member deserves strong, healthy hands – because what’s the point of a PB if you can’t high-five your gym mate afterwards? Hand care might not be the most glamorous topic, but it’s absolutely essential for longevity in CrossFit.
So go on, moisturise like a pro, tame those calluses, and keep smashing those WODs. Your hands will thank you. 💪
