Doug Corb's hands after a heinous Crossfit pull-up workout.
Some people think that torn hands are cool. I see tons of pictures and videos of torn hands on other websites. It's like tearing your hands is some kind of badge of honor. TORN HANDS SUCK! If you tear your hands, it inhibits your training. Just ask Doug, who was unable to do the WOD on 1/12/2009 at the prescribed weight because his hands were still killing him.
Tearing from pull-ups can be avoided if you follow some simple guidelines:
1) Cut the chalk! Notice how white Doug's hands are. 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! Look at Doug's hands. He has torn at all his 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 my favorite: a Dremel tool with a grinding stone on it. Jolie turned me on to this 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. Post your thoughts or suggestions to comments.
***************
If any of you would like to be test subjects for the Crossfit Level II Trainer Certification, please be at One World from 9 am to 1 pm on 1/16/2009.
On Friday night after the 6:15 session, we will prep the gym for the Crossfit Level I Certification that occurs on Saturday and Sunday. Everyone is invited. Afterwards we go out to dinner, drink, eat, and get silly. Come join us!
***************
One World is hosting the Crossfit Level I and Level II
Trainer Certifications starting on Thursday, 1/15. Here is the modified
schedule:
1/15- 6:15p & 7:15p sessions only
1/16- 5:15 & 6:15 session only (Clean up party afterwards!)
1/17- Gym closed
1/18- Gym closed
***************
WOD 1/13/2009
Complete five rounds for time of:
- Run 400m
- Row 500m
You may run first or row first...it doesn't matter because it kicks your ass either way!
****************
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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.
Posted by: generic viagra | March 22, 2010 at 09:56
No chalk and my hands look almost as bad, I agree with Justin on the grip issue. Great post.
Posted by: Franklin O | January 13, 2009 at 18:00
Too much chalk is defiantly a problem. Probably an even bigger reason peoples hands tear has to do with a weak grip. Because they have a weak grip they grip the bar in the palms of the hands just below the line of callouses where the tear usually occurs. It is easier to hang on this way. As they kip the bar eventually slides out of the palm over the callouses and to the fingers. It is when the bar grinds over the callouses that the tear occurs. The best thing you can do is get used to holding the bar in the fingers from the start of a set. It is harder to hang on at first, but it works great if you can develop the grip strength. For women it helps to use a smaller diameter pull up bar for this method of gripping
Posted by: Justin Riley | January 13, 2009 at 15:24
Hmmm... so galvanized is better? That's what I have bolted to the back patio overhang...
Posted by: Brandon | January 13, 2009 at 14:12
oh I was waiting for Eric to comment ... what a smarty pants, lol go check a pulse
Posted by: Bobbi | January 13, 2009 at 13:02
All hail the galvanized metal !!! I agree that the old bars are better, maybe Bobbi can order us some nickle plated blue cast with graphite composite plating...?..I know a place that can do it.....lol...inside joke
Posted by: Eric | January 13, 2009 at 12:52
I agree, Bobbi and The Clone, I prefr galvanized metal over the painted bars for the same reasons. The painted bars tear up my hands even if I don't use a flake of chalk. After yesterday's .com V.S. and pull up WOD, I'm glad freddy kept the metal bars. Didn't rip, even with chalk plastered on my mitts.
Posted by: Mary | January 13, 2009 at 12:13
Nice picture. I agree with Maria, I prefer the galvanized metal over the painted bars. The paint is to slick and I always over chalk when Im on the black pullup bars which causes more pinching on my grip. I have also found my grip is becoming more stable. My hands dont twist or move on the bar like they used to, no more callouses :)
Posted by: Bobbi | January 13, 2009 at 10:47
Chalk isn't in my workout vernacular... I'm neither a climber or a gymnast and while I can barely do the pull-up routines (no kipping yet) I was able to crank out the 100 pullups for the jan-12 WOD (while doing an insane amount of burpees...)
I've never experienced a callous tear and I don't want to! Thanks for posting this.
Posted by: Brandon | January 13, 2009 at 09:57
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Posted by: JenPCF | January 13, 2009 at 09:00
.com
For time:
15 Power clean 155#
30 Ring dips
12 Power clean
24 Ring dips
9 Power clean
18 Ring dips
6 Power clean
12 Ring dips
3 Power clean
6 Ring dips
My time: 18:15 - 75# & Band assisted ring dips
Posted by: stef | January 13, 2009 at 07:58
I can speak on behalf of the evil twin (for once)....as former gymnasts, we love chalk. Because we've flown off the bars many times. I think the bars at the box makes a huge difference on rip factor. I love the old pull up bars at the roll up doors. They don't rip like the black ones.
Posted by: maria | January 13, 2009 at 01:19