Ripped Hands

Ever tear a callus or get a blister on your hand from doing a workout with high rep pull-ups or toes to bar? Ever have really sore calluses after a bar heavy workout? In this article we are hopefully going to help to prevent rips and blisters, as well as go over everyday skin care.

First off ripping is never fun. If you have never ripped in a workout be glad and try to keep it like that. A rip is, for people that don’t know, when the callus starts to remove from your hand or sometimes completely comes off. Leaving you with a horrible looking open wound that interrupts your ability to hold on to anything for a week or more. A lot of times we will see rips happen when doing high rep gymnastic movements that involve holding onto a pull-up bar or rings. Occasionally they are seen with kettle bell swings and high rep barbell movements.

There are a few ways to prevent a rip from happening. One way is to create grips out of tape that will create a block between your hand and the bar. These work very well in keeping your calluses from ripping off. Here is a link that goes step by step through creating the grips ( ). Another way to prevent rips is to purchase actual gymnastic grips. These also work very well and they can be used over and over again. There are many different places you can go to find these (Rogue Fitness, Rage Fitness, Again Faster, to name a few places). Last thing that will help to prevent rips, is limiting the amount of chalk used during workouts. The more chalk that is on your hand will cause more friction on the pull-up bar or barbell which will in time cause a callus to start tearing away from your hand. You only need enough chalk to take the moisture away. You do not want to put so much chalk on that you look like you placed your palm in white paint. 

Now the most import thing in preventing rips is your daily hand care. You want to make sure you don’t let your clauses get too big, but you also don’t want to take them completely off. You are looking to try and get them to where they are on the same plain as the normal skin on your hand. There are a few different ways you can lower down the height of your calluses. One way is to use a pumas stone, sand paper, or callus shaver, and run it across your callus until it is at the same level as your normal skin. You can also take a razor and shave them down. Coach Kyle has tried all of these ways but he recently found a tool called a dremel. He has found it is the best way to keep then under control. If you do try the dremel make sure you don’t leave it running in one spot for too long because it will start to burn a little.

Last thing I would like to go over is what should be done if you do get a rip. First off make sure you clean the rip thoroughly. Even though we try to keep the gym as clean as we can there are many people that use the same pieces of equipment you are using everyday. You want to make sure you cut the skin that may be hanging completely off and then either was your hand or put peroxide over it first and then was your hands. Then until it is completely healed you want to make sure you keep it moist. this can be done by using vitamin E, chap stick, coco butter, coconut oil, ect. Just something that will allow you to move your hand freely without the new skin coming in cracking. If you have a rip and are coming to workout, make sure you cover it up and wash your hand after the workout to keep it form getting infected.

Hopefully these tips and different tools will help you stay rip free and manage a rip if you happen to get one. If you have any questions let us know.