Hand Care for CrossFit® - No More Rips, Tears, or Blisters (Grips & Callus Shaving FAQ!)

If you've been ripping your hands from your CrossFit® workouts, then this is the video for you. I cover callus shaving, my favorite grips, and how to hold the pull-up bar.
Here's the equipment I mentioned in the video:
Callus Shaver - amzn.to/2Ju3jui
My favorite lightweight lotion - amzn.to/2Hx2mkH
WOD Nation Leather Grips - amzn.to/2I36LNm
WOD N Done Tape Grips - amzn.to/2KgQ3dO
Victory Grips - www.victorygrips.com/
Full Hand Care Guide: wodprep.com/blog/hand-care-fo...
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Hey.
My name is Ben Dziwulski and I am the creator of WODprep- a resource designed specifically for you- the fitness athlete!
With so much information being thrown around, I want my content to cut through the noise and give you great action steps to improve your fitness.
WODprep's mission is this:
"Provide simple, effective, and inspiring functional fitness coaching for people all over the world."
I am "no fluff" and "no B.S". . .just tactics that have worked at my own gym or in my own competition training.
So, if you found any of the information in this video helpful, please hit "subscribe" and leave me a comment below. I'd love to hear your thoughts. Thank you for being a part of the WODprep family!
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-Ben Dziwulski, WODprep
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[@camilleaigail902]

My tip for newbies is JUST KEEP SHOWING UP and putting the work in! :-) It's not that it gets "easier" so much as you get stronger! You'll amaze yourself at what you're capable of before you know it!

[@WODprep]

Amen Camille! :)

[@justaguy7240]

camille aigail I’ve been lifting twice a day and my calluses have ripped off

[@fernandobautista3200]

I like the honesty in which you have wrapped up the video.

[@jsouhrada1]

The one tip I would give a new Crossfitter is one day at a time, one WOD at a time. Don't compare yourself to other people. Scaling workouts is there for reason. Listen to your coach who can guide you through those early phases. Yes, and have a friend!

[@kaiwilliams141]

This is so helpful. I just started CrossFit and this has prevented any rips so far and reduced pain.

[@darrencook8416]

Great video (as usual) and strangely enough, I was asking my coach about hand maintenance just the other day. So, perfectly timed!! My advice to CrossFit newbies: Embrace the community feeling and leave your ego at the door. 👍🏻👍🏻👍🏻

[@angelicaromo5217]

Totally appreciated this video. Thanks Ben.

[@adriannapastuszczak1867]

It really works! I've started to shave my calluses and it helps a lot!

[@londonguyinstockholm]

Great advice - I was looking for tips before I invest in new grips and I found it here - thanks! My beginners tip (from someone who started CrossFit in their late forties) is focus on technique. This should keep you injury free allowing for good progression. And I mean technique with the warms ups, stretches, activation exercises, met-con elements, not just those lifts! Looking forward to see more of your videos! All the best from Sweden!

[@paulblake3166]

Very useful video. My callus are super sore today and listening to this guy stopped me from shaving them off now. I'll wait a day or so until I do it.

[@ziondrumwright]

This video helped me out SO MUCH! Thank you 🙏🏻

[@jodirogoff1338]

Awesome content as usual. Off to but the callus shaver and some grips. I’m officially a newbie and so excited.

[@missevolucion7737]

Love your channel always super helpful! Thank you 👍⚡

[@marysmetalhealth]

One tip I would give a new CrossFitter (of which I'm kinda new - about 18 months into it) is follow WODprep. I have watched a lot of videos with a lot of tips and coaching...Ben and his team provide so much valuable advice. If you're over 35, join WODprep Masters. Being hooked up with "friends" who share your passion and your struggle with CrossFit totally helps me push forward and keep showing up. Thanks Ben & WODprep for all you do!

[@georgecheng5140]

Thanks Ben. I have been looking for this exact instruction for awhile. It's a great video for newbie like me.

[@WODprep]

Thanks George! Also, nice fish :)

[@crazily2000]

Thanks for this video. It is so helpful.

[@bellysize]

Great video. I use diy athletic tape grips following some you tube video guides by female gymnasts. They work great. Really comfortable. Maybe not environmentally great as they wear out.

[@Tiffany-zr7rm]

Thanks for your tips😊

[@rxhandcare9884]

Fantastic video, I must share it!

[@brandycarroll5911]

Thank you for the video! I just started CrossFit and I thought the calluses were useful. Today not so much. Kip swings killed me today. Thank you all for the tips!

[@sofiaduven405]

Loved this!! super helpful ;)

[@masterbulgokov]

No way! I had no idea I was supposed to double up that leather on the bar. I tried using them for a month or two and gave up because it didn't do JACK for my fingers. Now I know why: I was doing it wrong. Thanks!

[@amandamcdowell]

I wish I would’ve watched this before I bought Alec Smith’s grips !!!! Thanks for the tips

[@jeffsdavis]

Awesome video! Keep em coming!!

[@WODprep]

Thanks Jeff!

[@joelhenderson3723]

It's amazing to me that those leather grips are legal in competition. It sounds like they're pretty similar to straps, both in how helpful they are, and how they work.

[@alvaroignacio3086]

Gotta say, I’m subscribing cuz’ Maddie said 🐶 🐕 ♥️

[@elenamarie48]

I've been removing my calluses because I didn't know what to do, I just felt less pain everytime I removed them good thing you showed me how to do it because I been using my teeth and nails to remove the skin

[@upasananattoji1902]

Sooper video! love your tips - they are really well thought out and right on point. One tip - Keep at it - slow and steady. especially the women I have met just want the strength in a week - it takes small dedicated daily steps and suddenly you will find yourself as strong as you want to be. (i never felt compelled to comment on a youtube video before!) so thanks! Hiya Maddy!

[@DashenBy]

Great video. Thanks for the content as this was exactly what I was looking for. My hands callus the same way that yours does so I plan to get a shaver to keep those bad boys at bay. My one tip for someone who is new to CrossFit is to take it slow. I see some people in their first few sessions trying to match what others are doing and it leads to injury or fatigue that prevents them from wanting to come back. I always encourage them to focus on form and learning the movement and then add weight.

[@WODprep]

Hey Doug - glad you found it from your WODprep Wednesday question :) Also - perfect tip. Slow and steady wins the CrossFit development race

[@ClaudiaRodriguez-yq1qx]

What an amazing video! I've been having troubles with my grip, my right hand takes too much pressure on the fingers and then they end up with inflammation/redness/itchy and pain.

[@veselinvasilev9362]

Thanks!

[@x2twister]

Hey there....excellent and very helpful video! Thank you. Advice: Work on your form and use your core. Don't try to rush through the exercises for the best time. Do it right...stay safe. Enjoy the torture! Later!

[@madisonmurphy2076]

Thank you!!

[@arnodc5]

Doggo said subscribe. So I subscribed

[@s_215]

The dog got me subscribed

[@paolavillaman465]

I found this video because I was looking for a way to cure my ripped palms, and found out that the way they ripped was because of the "suicide grip". it's not the first time I rip my hands, but since I was practicing my butterfly pull ups I put waaay too much presure on my hands by that grip and my palms ripped. GRIPS AND ALL! Very good video, thanks for the info. Keep up the good work!

[@gianniskallionis3300]

butterfly pull ups.. man up kid

[@blaksin]

Thanks Elijah Bloom

[@SchmidtymeTimbers]

Great video Ben, just ripped a callus on a heavy pullup day and decided to go for some grips. Two questions: Do you have any advice on 2 vs 3 hole grips? Sounded like your pinky callus is protected with 3, but I've never noticed that getting much wear. And second, do you grip thumb around the bar over your fingers while wearing the gymnastics grip, or keep it on top of the bar?

[@lebobanda4911]

im a gymnast but i have a tip for whoever is watching... be prepared, you have to be ready for the pain and you have to know that the pain makes you stronger, so be prepared have a kit and definitely have a friend, friends that have the same passion as you are the most valuable. you can do this, i believe in you!

[@Kaiesis]

The gymnastic grip you were describing is called Dowel Grips.

[@ayongguo8411]

My tip: Don't worry about other people's numbers (e.g. "he has 400# on his deadlift and I only have 100"), the only number that really counts is the percent of effort you put into your workout.

[@richardh6065]

My tip for beginners is record your scores and weights lifted on the whiteboard regularly. Then you can track your progress by looking back at the past scores in your app. I didn’t do that for the first 6 months which I regret.

[@kayleewolf4160]

What kind of doggo is Maddie I love her!

[@WODprep]

She’s adopted from a shelter... we have no idea but probably a mix of husky and something else?

[@dacmusr2260]

Amopé heel callus grinder works as well

[@damitzdesign]

I didn’t know Michael Scofield does CrossFit....

[@brandimolin8545]

I LOVE Maddie!!!

[@naay72]

Subscribed just by Maddy's look *-*

[@fannieallard]

Tips: leave your ego at home & don't compare yourself to other athleets. You'll get there eventually Find a friend is SUCH a great tip!

[@WODprep]

HINT: Click the "video settings" icon and change to 1.25x speed. You'll thank me later ;) Also, sorry for the missing letters! The video editing software went crazy on us! 😂

[@hansenlife9554]

haha! That was great! I love the 1.25x speed :D

[@jfkesq]

1.5 is better

[@miriamgonzalezmartinez5802]

All people should have a look at this video before starting Crossfit, this will just avoid so many rips and blisters

[@danilimon_art]

Hi, today I have broken my leather grip in the WOD using the "folded method" adding tension to the wrist, the leather has ripped across near the velcro, those leather grips was cheap but Im worried if the Victory grips are strongest enough, what do you think?

[@SvenGeorgiev]

Hey @WODprep, thanks for the vid. Again. And again. To this one: I trim off the dead skin on a regular basis. Just like you show here. But whereas the pain is bearable on one hand by now as the thick, dead skin is gone and doesnt press on whatever is underneath - the other hand is NOT working out at all. Although I trim and the calluses seem to be gone when the skin has calmed down again the next day, the calluses seem to resurface suddenly when I do work hanging. Not only that but on the hand where it hurts it REALLY hurts like a mother....Whats going on do you think? Anyone?

[@ScottFarquharson]

@WODprep how often do you use the callus shaver?

[@jsvm10301]

had a kb ladder, 1-20-1 and my hands were left bleeding....thanks for the vid!

[@svetlanapatimova7528]

Hey Ben, thanks for the great video. Have to admit, I got quite excited about the WOD N DONE grips, however, in my case the tape was rolling up. Did you have similar problems with it?

[@WODprep]

Hey! The tape rolls up slightly once you do a few reps, but then that slightly rolled tape tends to do a great job. It might not look pretty, but it's really effective I think.

[@LuisHernandez-uh4rt]

my tip for newcomers: be patient, don't rush it! Practice your movements, techniques and skills slowly. Then you'll see how fast you can do them and with ease.

[@laceymorris1062]

Hi Maddy🥰

[@Alexpropman1]

Did you put the lotion back in the basket 🧺?

[@konradkitrys]

i don't know if you need to go to the extremities and buy a callus shaver, calluses are good it's really when they become edged is the problem (exactly as explained in the video) just grab some sand paper or a pumice stone and flatten them out

[@Admmcmhn2001]

great video! Some of the letters on your pop ups disappeared somehow though!

[@WODprep]

Haha yeah, for some reason when we rendered the video the letters totally disappeared! Instead of trying to worry about re-posting and re-making, we just released it for everyone. Hopefully we saved a few rips today because of it!

[@spencerandjulie]

Also, I've found that if I do have a rip, the best ointment is chapstick, the solid, waxy kind. It tends to stay in the wound better than Vaseline or the more liquid ointments.

[@WODprep]

Good call! I will try that next time. I always use a HUGE dab of vaseline, haha

[@margeryclerget9178]

Thank you for this video. I realized I have callus under the four fingers (index included). Does that mean that I don’t grip the bar in a good way?

[@WODprep]

I'm sure everyone has different dimensions and slightly different grips. Totally fine as long as you aren't ripping! :)

[@joereynoldsfit]

I find my weaker left hand gets more calluses. Upon further inspection that weaker hand was having to regrip more during reps causing more friction on that hand. I'm trying to strengthen my left hand by not using my index fingers during some wods. Even while rowing. I'm almost able to do some one handed hang progressions with my left hand. Still not up to par with my right but getting better.

[@WODprep]

Interesting! I've never really thought about hand dominance playing a factor here, but it makes sense. Let me know how the experiment goes.

[@NieveAndrea]

I guess I'm lucky, my calluses fall off by themselves once they stop being painful, so I don't have to shave them, just pull the skin off when I see they're dry... Rosehip oil helps too!

[@ericlindquist3060]

Just starting cross-fit. I have one damaged hand, missing parts of 3 fingers, and find it hard to grip pull-up bar. Easier to grip rings (there smaller grips) any suggestions on what would work best to help me grip.

[@ReganWare]

I'm fairly new myself, I would try Alec Smith's signature grips as there's no finger holes. Otherwise just scale with ring rows, bands, v-up's, or jumping. The trainers at your box should be able to offer alternatives that still keep you sweating. Good luck.

[@WODprep]

Here's the equipment I mentioned in the video Callus Shaver - amzn.to/2Ju3jui My favorite lightweight lotion - amzn.to/2Hx2mkH WOD Nation Leather Grips - amzn.to/2I36LNm WOD N Done Tape Grips - amzn.to/2KgQ3dO Victory Grips - www.victorygrips.com/

[@kuyaoli8644]

Holy moly, i'm getting that double leather

[@tentimetex]

Anyone ever tried using vaseline (petroleum jelly) on that area of the hand to make it slippery and soft during training? Put PJ, then a latex rubber glove, then a grip protector on top of that.

[@stewartkline3943]

Tip for an older person is to have the courage to walk through the door of the CrossFit gym for the very first time.

[@hardushelm6268]

Okay Michael Scofield

[@mingsun6159]

Maddy is so beautiful !

[@Dein104]

Doggo ain’t got time to tell nobody nothing 😅

[@CemlynJones1952]

Pumice stone and grind the top off. It will literally sand the skin smooth.

[@miquelcapo7198]

My advise would be ,it’s tough you will want to walk away, you will say is not for you , but in the end after get in on the benefits are way beyond the pain, suffer and all the bad sensations for sure you will experience .

[@jesusvoltaireitaralde5978]

Is it just me or the volume of the sound is too low. Can hardy hear a word

[@jorcymeng]

my hands swear too much when contact anything and the skin often breaks

[@agazade81]

keep proper technique which include proper breathing during exercises

[@mysticisminindia]

My gym coach has refused us from strictly from wearing glove or grips absolutely no mercy

[@peterwood6100]

Your coach is an idiot

[@killingsali]

Don't go 100%, always go 80-90% so you can put in the work day after day after day

[@mikehawk3472]

Maybe start by doing real pullups😂😂😂

[@sir_prize_ma_the_farcar4547]

Crossfit sucks 🤣🤣🤣🤣🤣🤣🤣🤣

[@KlaryRodriguez]

Thanks!